I knew when I made this 3 weeks in a row it was time to write it down! I hardly ever measure when I’m cooking for the two of us. So when I know for sure I’ve got a keeper, I get serious about getting it written down to share.
This recipe makes a pretty big batch of stir fry, clocking in at 6 servings. So that means that we ate this Teriyaki Stir Fry 3 days a week for 3 weeks in a row. And you know what… I think I need to make another batch soon, it’s just that good!
My favorite thing about this recipe is how much both Tyler and I enjoy eating so many veggies. With stir fries, I like to have at least 2-3x the amount of veggies as I do meat, and this sauce makes all those veggies taste amazing.
Feel free to vary the veggies according to what’s in season/on sale/or to what you love. The main idea with stir fries is to keep the pieces of veggies evenly sized and sliced so they cook at the same rate.
I like to add the garlic and ginger just after sautéing the veggies, so I keep them to the side in a small prep bowl.
The sauce is added in last, so mix it together and set it aside. The tapioca starch will separate over time and sink to the bottom, just be sure to give it a stir again right before adding it to the pan.
We love this served over steamed rice, but you could use cauliflower rice as well. I usually pack up a couple of containers for lunch the next day because it is weirdly good cold, (but that could just be me).Print
Healthier Chicken Teriyaki Stir Fry
- Total Time: 30 mins
- Yield: 6 servings 1x
- 2–3 Tablespoons avocado oil, or stir frying oil of choice
- 4 medium zucchini, 1 1/2 pounds
- 1 red bell pepper, 8 ounces
- 6 carrots, 1 pound
- 1 large onion, 1 1/4 pounds
- 4 cloves garlic, minced
- 2 Tablespoons minced ginger
- 1 pkg boneless, skinless chicken thighs, 1 1/2 pounds, cut into 1” pieces
Teriyaki Stir Fry Sauce:
- 1/2 cup gluten free soy sauce, tamari, or coconut aminos
- 1/4 cup maple syrup
- 2 Tablespoons rice vinegar, or fresh lime juice
- 2 Tablespoon mirin, optional
- 1 Tablespoon tapioca starch, or organic cornstarch
- Start by prepping all the veggies. Cut the ends off the zucchini, and cut them into quarters lengthwise. Then laying the quarters flat side down, cut crosswise to create 1/4″ thick triangular pieces. Core the bell pepper and remove the seeds. Cut the pepper in half, and then into 1/2″ cubes. Peel the carrots and slice them as thinly as possible, 1/8″. Cut both ends off the onion, and cut it in half from the top to the bottom. Peel away the tough outer layer and cut it into 1/2″ dice.
- Mix together all the ingredients for the Teriyaki Stir Fry Sauce, and set it aside.
- Heat a large skillet, (I used a non-stick enamel 15″ skillet) over medium high heat. When the pan is hot, add 1 Tablespoon of the oil along with the cut up chicken. Turn the heat up to high, and sauté until the chicken is browned and cooked through. Remove the pan from the heat and take the chicken out to set aside.
- Add one more tablespoon of oil to the pan and place it back on the heat. Add the veggies to the pan and sauté over high heat stirring as the veggies brown until they’re crisp tender, 6-8 minutes, adding the remaining tablespoon of oil if necessary.
- Add the chicken back to the pan along with the garlic and ginger. Stir fry for 30 seconds or until fragrant before adding the teriyaki sauce. Be sure to stir the sauce just before adding it to the pan to make sure the tapioca/cornstarch hasn’t settled to the bottom.
- As soon as you add the sauce, remove the pan from the burner and let the residual heat in the pan thicken the sauce around the stir fry.
- Serve immediately with your choice of rice or cauliflower rice – spaghetti squash is also good.
- Prep Time: 20 mins
- Cook Time: 10 mins
56 thoughts on “Healthier Chicken Teriyaki Stir Fry”
Excellent recipe! The flavour was amazing and everyone in our family enjoyed it! Even better that it’s a healthy version. 🙂
So glad to hear everyone enjoyed it!
Healthier Chicken Teriyaki Stir Fry
Can you please provide the nutritional information for this recipe, ie. calories etc
Hi Janet, I don’t currently have the nutritional info available for my recipes, it’s a big project I have in the works this year however! For now you can use an online recipe calculator to find out, and I’ve linked to one below. I sure hope you enjoy the recipe!
Is it Safe for a type 2 diabetic to eat meals like this with extra vegetables added
I couldn’t tell you if this recipe is suitable for diabetics as I’m not a doctor, but it’s usually best not to have any added sweeteners when it comes to diabetics, so I would look into a substitute for the maple syrup or leave it out. Also stir fries are traditionally served with white rice which to my understanding isn’t ideal for diabetics either, so I would look for a better alternative that would work for your/their diet. I hope you enjoy it, and please let me know if you have anymore questions!
Hi Karen, you could always tried this on cauliflower rice instead of the usual white rice. I find that cauliflower rice is a great substitute for any type of rice.
Thank you Catrina, cauliflower rice would be a great idea!