This simple and delicious teriyaki chicken casserole can be made in a single skillet, making it an ideal choice for busy weeknights when you need a quick and satisfying meal. Perfect for using up any leftover chicken and rice, this recipe allows you to minimize waste while enjoying a flavorful dish. If you don’t have leftovers on hand, consider using a rotisserie chicken and a pack of microwaveable brown rice as a convenient substitute.
Ingredients:
- 2 tablespoons sesame oil
- 3 cups broccoli florets, cut into bite-sized pieces
- 1 cup diced red bell pepper
- 1 cup sliced scallions
- ½ cup low-sodium teriyaki sauce
- ½ cup water
- 1½ tablespoons cornstarch
- 2 cloves garlic, grated (about ½ teaspoon)
- 3 cups cooked chicken, sliced
- 3 cups cooked brown rice
- Optional: Toasted sesame seeds or sliced almonds for garnish
Directions:
- Step 1: Preheat your oven to 350°C (note: this temperature is quite high, so be sure to check your oven’s heat accuracy).
- Step 2: In a large, oven-safe skillet, heat 2 tablespoons of sesame oil over medium heat. Add the broccoli florets, red bell pepper, and sliced scallions. Stir frequently and cook for about 3 to 5 minutes until the vegetables are tender. In a measuring cup, mix together ½ cup of low-sodium teriyaki sauce, ½ cup of water, 1½ tablespoons of cornstarch, and the grated garlic. Pour this sauce mixture into the skillet along with 3 cups of cooked chicken and 3 cups of cooked brown rice. Stir everything together until well combined.
- Step 3: Carefully transfer the skillet to the preheated oven. Bake for about 15 minutes, or until the vegetables are fully tender and the casserole is heated through. For an extra touch, sprinkle sesame seeds or toasted almonds over the top before serving, if desired.
Nutrition Information (per serving):
- Calories: 356
- Fat: 15g
- Carbohydrates: 35g
- Protein: 22g
Nutrition Profile:
- Suitable for the Mediterranean Diet
- Great for Weight Loss
- Diabetes-Friendly
- Nut-Free
- Dairy-Free
- Heart-Healthy
- High-Protein
- Egg-Free
This teriyaki chicken casserole is not only a delicious and quick dinner option but also caters to a variety of dietary needs. Perfect for those following the Mediterranean diet or seeking weight loss options, it’s packed with lean protein from the chicken and nutrient-dense vegetables like broccoli and bell peppers. The dish is diabetes-friendly, with a balance of heart-healthy fats from sesame oil and complex carbohydrates from brown rice. Plus, it’s dairy-free, egg-free, and nut-free, making it a great choice for those with food sensitivities. Whether you’re meal prepping for the week or need a satisfying one-pan dinner idea.
