This teriyaki chicken stir fry with Brussels sprouts is a great weeknight dinner! Easy to prepare and can easily doubled or tripled for meal prep!
Teriyaki Chicken Stir Fry – The perfect weeknight dinner
There are many versions of teriyaki out on the world wide web, and this is NmC take on a teriyaki chicken stir fry. In this recipe, sliced chicken is marinated in a teriyaki sauce consisting of soy sauce, sesame oil, minced ginger & garlic, sherry and honey and then stir fried with brussels sprouts. It’s a great way to enjoy brussels sprouts as they really work well with asian flavours and if you’re one that doesn’t like brussels sprouts, maybe this meal can convert you into eating more. If not, broccoli is a good substitute.
Many teriyaki sauces are thickened with cornstarch, but not in this recipe, as here at NmC we prefer it without – however if you want it more thick you can dissolve a teaspoon or two into a little bit of water and pour it into the teriyaki stir fry whilst it cooking to thicken it. It will thicken naturally in the pan without the cornstarch, and somehow the brussels sprouts makes it thicker, but it will not have that kind of “gloopy” feel to it that cornstarch gives!
The chicken is best if it’s left to marinate for at least 30 minutes up to 2 hours, and this will help to infuse the flavours in to the chicken and make it even more tasty.
This teriyaki chicken stir fry is great for a weeknight meal, for meal prep for the upcoming week lunch boxes (it reheats really well) or even for a Friday night dinner when you want to have a take away but don’t want to spend your money on take outs.
Nutrition Breakdown of Teriyaki Chicken Stir Fry with Brussels Sprouts
- Niacin: Also known as vitamin B3! Niacin can help to improve blood circulation and plays a key role in the conversion of the carbohydrates into energy. Niacin is also important for healthy hair, skin and nails
- Vitamin B6: Plays a role in over 100 enzymatic reactions in the body and plays a key role in the metabolism of protein. Vitamin B6 is also important for the production of neurotransmitters that can influence your mood such as serotonin, which is said to be the “feel good” neurotransmitter.
- Vitamin B12: Another b-vitamin which is needed for the production of red blood cells and the metabolism of the food you eat into energy.
- Zinc: Protects your cells against free radical damage, supports the immune system, keeps your hair and skin healthy. Also important for brain function.
- Ascorbic acid: Needed for immune system, healthy skin and membranes. Oh and ascorbic acid is more commonly known as vitamin C!
To make this teriyaki chicken stir fry gluten free, use tamari soy or GF soy sauce. Works just as good.
This meal is great to serve with rice or some fluffy quinoa. Serve with a salad and sliced avocado to power up this meal with nutrients your body needs to feel its best!
Looking for more chicken recipes? Check out these recipes
- Chicken Piperade – Poached chicken is shredded and mixed with sautéed garlic and peppers.
- Chicken Salad with Sun Dried Tomato Dip – A fresh chicken salad with potato, greens and an addictive sun dried tomato and cashew dip!
- Ginger and Carrot Meatballs – If asian flavours is your thing, these meatballs will not disappoint! They’re also great for adding more veg into your diet
- Chicken with Mango Salsa – Chicken paillard with a fresh mango salsa. Always a winner on the dinner table
- Easy Sriracha Chicken Stir Fry – Similar to a kung pao chicken! One of those meals that taste like a take away but better and a lot fresher!
- Shredded Chicken and Red Cabbage Salad – Fresh, tasty and über easy to make! and the soy ginger dressing is golden!
If you make this teriyaki chicken stir fry, comment and rate it! And don’t forget to take a picture and @nutritionistmeetschef on Instagram!
Teriyaki Chicken Stir Fry is a great weeknight meal that easily can be made into meal prep! Serve these with rice, a salad and a few slices of avocado and you have yourself a filling and balanced meal.
- 4 tbsp soy sauce
- 1 tbsp sherry
- 2 tbsp runny honey (eg. acacia honey)
- 1 tbsp sesame oil
- 2 tsp minced ginger
- 1 tsp minced garlic
- 2 chicken breasts
- 160 g brussels sprouts
Combine all ingredients to the teriyaki sauce and whisk until combined. Set aside
Finely slice the chicken and place the sliced chicken into a bowl. Pour the teriyaki sauce over the chicken and mix with a spoon to ensure that all the chicken is covered with sauce. Cover and place in the fridge for minium of 30 minutes and up to 2 hours.
Prepare the brussels sprouts by removing the stem and remove any disheveled leaves. Quarter the brussels sprouts. Set aside.
Heat a large frying pan (or a wok pan!) and add a little bit of neutral oil. Start with stir frying the brussels sprouts for 1-2 minutes.
After 1-2 minutes, add the chicken and stir fry for 3-5 minutes, or until the chicken is cooked.
Serve the teriyaki chicken stir fry with rice, quinoa and a salad. Garnish with sesame seeds and spring onions.
- Gluten free? Use GF soy sauce. Tamari is often GF, but check the label carefully!
- If you want a thicker sauce, dissolve 2 tsp of cornstarch into about 2 tablespoons of water and add to the stir fry in the end of the cooking and cook until thickened.
- Great for meal prep - reheats perfectly!