• Abby

Super Simple Chicken Teriyaki Stir Fry (Lightened and Gluten Free)

Updated: Apr 23, 2021


chicken teriyaki stir fry light


This stir fry is so simple it requires very little cooking skills, you can even cheat and use all frozen and precut veggies. This recipe is a lightened version of teriyaki stir fry to cut down on added sugars and to let the natural flavors of the ingredients shine!


For this recipe I like to use shredded carrots, frozen shelled edamame, and mini sweet peppers. You can also use frozen and precut bell peppers, frozen precut carrots, or cut up carrots yourself, it's up to you how simple you want to make this recipe! If you prefer other vegetables, feel free to substitute them in and make it your own. Try using broccoli, cauliflower, or add a leafy green such as bok choy.



I like to use fresh green onion whites but you can also replace this with onion powder, you can add to the sauce to save on another step. Green onion tops work as a great garnish for this dish, but it is optional.



I love to use chicken tenderloins for recipes like stir fry because they are so easy to cut up into the perfect bite sized pieces, and like in the name, they are so tender!



For the sauce all you have to do is mix together all the seasonings, cornstarch, sweetener and teriyaki sauce.



Add the sauce to the veggies and chicken while stirring to prevent clumping. Cook until it thickens and stir to coat everything.



Top rice with your chicken and veggies then garnish with green onion tops and sesame seeds to taste.



 

Ingredients

[Serves about 6]

2 cups uncooked rice of your choice (I like to use jasmine rice)

1 1/2 lbs chicken tenderloins or 2-3 large chicken breasts cut into bite size pieces

Salt and pepper to taste for chicken

2 Tbsp oil for pan (separated: 1 for chicken, 1 for veggies)

1 cup shredded or diced carrots (freshly shredded carrots should have extra moisture squeezed out)

1 cup frozen shelled edamame

2 bell peppers julienned or 2 cups julienned sweet peppers

2 green onion whites chopped fine (or 1/2 tsp onion powder added to sauce)


Sauce

1/4 cup honey or natural maple syrup (low FODMAP option)

1/3 cup teriyaki marinade and sauce (I used Kikkoman)

1/2 tsp garlic powder

1/4 tsp ground ginger powder

1/2 tsp salt

1/8 tsp pepper

2 Tbsp cornstarch


Optional

Green onion tops for garnish


Directions

  1. Start by cooking your rice according to the directions.

  2. While rice cooks, cut up any fresh veggies and measure out the rest, then set aside.

  3. Cut up chicken into bite size pieces, then add a tablespoon of oil to a skillet and set to medium-high heat.

  4. Add chicken to the pan, then season with salt and pepper to taste. Cook until all chicken pieces are cooked thoroughly. When chicken is fully cooked, take off the heat and set aside in a separate bowl.

  5. Now add the other tablespoon of oil to same pan at medium heat. Add the green onion first and cook until translucent, about one minute. Then add the rest of the veggies to the pan and stir to coat them in oil. Add about 1/4 cup of water and cover to steam, stirring occasionally for about 5-10 minutes or until all veggies are soft when poked with a fork.

  6. While the vegetables cook, whisk together all sauce ingredients including cornstarch. Make sure to mix well so there are no clumps, then set aside.

  7. When veggies are soft, uncover and let the rest of the water cook off if there is any.

  8. Now turn the heat down to medium-low heat, add the chicken back in and stir. Next, give your sauce a good stir to mix the cornstarch in. Pour over the sauce slowly and whisk while adding to prevent the cornstarch from clumping. Keep stirring until the sauce thickens and everything gets coated. Turn off the heat and take it off the burner to prevent the sugar from burning onto the pan.

  9. Top your rice with the veggies and chicken and enjoy! Stir fry in no time!



#stirfryrecipe #teriyakistirfry #healthystirfry #veggies #teriyaki #glutenfree

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