There are several nights I’m scrambling to figure out what to make for dinner. The day got busy, dinner time comes speeding up and people are starting to get hungry. Am I alone?

This juicy and savory chicken teriyaki stir fry is my answer. Grilled teriyaki chicken, brown rice simmered in teriyaki sauce and a colorful mix of carrots, bell pepper, corn, peas and edamame come together in one big, hearty meal.

The Best Chicken Teriyaki Stir Fry (with Brown Rice and Veggies)

There are some constants when you look in my freezer and refrigerator: a large bag of organic carrots, sweet onions (refrigerate them to last longer), frozen organic sweet corn, frozen organic sweet baby peas and frozen organic broccoli florets. I highly recommend adding them to your shopping list (I buy mine from Costco). When you’re in a rush, I have several quick and healthy recipes that use at least one, like my Chicken and Broccoli Pasta, Classic Spaghetti or my Not Yo Mama’s Shepherd’s Pie.

I got spoiled when living in Hong Kong and Taiwan. The food is incredible, especially the rice, fresh fruits and vegetables. Oh, how I miss it! You wouldn’t think the rice would be so different in the States, but rice is definitely not created equal. I’ve tried lots of brands but love love Lundberg Farms Brown Rice. It reminds me of rice from Taiwan. I keep rice in a large airtight container, which makes it handy for recipes like this stir fry and my Yellow Chicken Coconut Curry.

Teriyaki sauce is also not created equal. Read the ingredients! Dyes, sugar, artificial flavors and lots of other yucky things can be snuck in. I’m a big fan of coconut oil right now and couldn’t wait to get my order of this teriyaki sauce. And while I really love grilling, the cold winter months make it kind of difficult. My George grill makes life so much easier. It makes the chicken slightly crispy on the outside and juicy on the inside.

Why You’ll Love This Teriyaki Chicken and Rice

Pantry and freezer friendly. Carrots, onions, frozen corn, peas and edamame are easy to keep on hand.
Flavor in every layer. The chicken is marinated in teriyaki and the rice is simmered in it too.
Packed with veggies. Five kinds of vegetables make it colorful and filling.
A complete meal. Protein, whole grain rice and vegetables all in one dish.

Ingredients You’ll Need

Here is what goes into this chicken stir fry with brown rice and why each part matters. Exact amounts are in the recipe card below.

Chicken tenders: Tenders are small and cook quickly on the grill, and they soak up the marinade fast. You can use frozen or thawed tenders. Frozen tenders take longer to cook through. Boneless chicken breast cut into strips works as well, as long as the pieces are about the same size so they cook evenly.
Teriyaki sauce: Used twice, once in the marinade and once to flavor the rice. Read the label and choose one with simple ingredients and no dyes or artificial flavors. Teriyaki sauces vary a lot in saltiness and sweetness, so taste yours before adding extra seasoning.
Olive oil: Part of the marinade, where it helps the teriyaki cling to the chicken and keeps it juicy on the grill. A little more is used to saute the vegetables.
Minced garlic and black pepper: Divided between the marinade, the rice and the vegetables for savory flavor throughout.
Brown rice: Gives the dish a nutty flavor and chewy texture. Short grain brown rice is especially tender and slightly sticky, which is great for stir fry.
Sweet onion: Diced and softened in the pan first to build a sweet, savory base. Store sweet onions in the fridge so they last longer.
Carrots: Peeled and cut into thin 1 inch strips so they turn tender quickly but keep a little crunch.
Red bell pepper: Adds sweetness, color and crunch.
Frozen sweet corn, frozen peas and shelled edamame: Freezer staples that go straight into the pan. They only need to heat through, so add them last to keep them bright and sweet. Edamame also adds plant protein.

How to Make Chicken Teriyaki Stir Fry

Marinate the chicken. In an airtight container, combine the chicken tenders with part of the teriyaki sauce, the olive oil, half the garlic and half the pepper. Turn the container several times to coat, then refrigerate until you are ready to grill.
Cook the rice. In a medium pan over medium high heat, bring the water and remaining pepper to a boil. Add the brown rice, cover, reduce the heat to low medium and simmer for 25 to 30 minutes, until almost tender and most of the water has evaporated.
Add teriyaki to the rice. Pour the remaining teriyaki sauce evenly over the rice and cook uncovered for about 5 more minutes, until the sauce reduces and the liquid is gone.
Cook the vegetables. Meanwhile, heat the olive oil in a large pan over medium heat for 2 minutes. Add the onion and remaining garlic and cook for 1 to 2 minutes, until fragrant. Add the carrots and bell pepper and saute for 3 to 4 minutes, until the carrots are slightly tender. Add the corn, peas and edamame and cook just until heated through.
Grill the chicken. Grill the tenders over medium heat, turning once, until the chicken reaches 165°F inside and is no longer pink. Thawed tenders take just a few minutes; frozen ones take longer. Throw away the leftover marinade. Cut the chicken into 1 inch pieces.
Combine and serve. Stir together the rice, chicken and vegetables and serve hot.

Kami’s tip: Keep carrots, sweet onions and bags of frozen corn, peas and edamame on hand. With those staples and a container of brown rice, you can throw this stir fry together on the busiest nights.

Ways to Customize Your Stir Fry

Swap the veggies. Frozen broccoli florets are another freezer staple that works well here.
Change the protein. Try shrimp or thin strips of steak in place of chicken.
Cook it indoors. An indoor contact grill makes grilling easy in the winter.

Chicken Teriyaki Stir Fry FAQs

Can I use frozen chicken tenders? Yes. They will take longer to cook than thawed tenders. Always cook them until they reach 165°F in the thickest part.
What temperature should the chicken reach? 165°F, measured with an instant read thermometer.
Can I reuse the marinade as a sauce? No. Marinade that touched raw chicken should be thrown away. Use fresh teriyaki sauce for the rice and for serving.
What rice works best? Brown rice, especially short grain, has a nutty flavor and tender, slightly sticky texture.
Can I cook the chicken without a grill? Yes. An indoor contact grill or a hot skillet works. Cook until the chicken reaches 165°F.
How do I store leftovers? Refrigerate in an airtight container within 2 hours and eat within 3 to 4 days. Reheat until steaming hot, 165°F.
Can I use white rice? Yes, but it cooks faster and needs less water. Follow the package directions, then stir in the teriyaki sauce at the end.
Is this gluten free? It depends on your teriyaki sauce. Many contain wheat, so check the label if you need it gluten free.
Can I make it ahead? Yes. Marinate the chicken and chop the vegetables earlier in the day, then cook everything at dinner time.

chicken teriyaki stir fry with rice - No Diets Allowed

Grilled Teriyaki Chicken Fried Rice

Chicken teriyaki stir fry with grilled teriyaki chicken tenders, brown rice simmered in teriyaki sauce and a colorful mix of carrots, bell pepper, corn, peas and edamame.

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Ingredients

10 chicken tenders frozen or thawed
3/4 cup teriyaki sauce divided
1/2 cup olive oil
2 Tbs minced garlic divided
2 tsp black pepper divided
4 cups water
2 cups brown rice
2 Tbs olive oil
1 small sweet onion diced
4 large organic carrots peeled and julienned into 1 inch strips
1 large red bell pepper diced
2 cups organic frozen sweet corn
2 cups organic frozen peas
2 cups organic shelled edamame

Instructions

In an airtight container, combine chicken tenders, 1/4 cup teriyaki sauce, 1/2 cup olive oil, 1 Tbs minced garlic, and 1 tsp black pepper. Turn container several times until chicken tenders are coated well. Place in refrigerator until ready to grill.
In a medium frying pan over medium-high heat, bring water and 1 tsp of pepper to a boil. Add brown rice and cover. Reduce heat to low-medium heat and simmer for 25 to 30 minutes until almost tender and most of the water has evaporated. Pour 1/2 cup teriyaki sauce over rice evenly and cook uncovered for additional 5 minutes until sauce has reduced and liquid has evaporate.
Meanwhile, in a separate large frying pan (or you can just wait to do this part until the rice is cooked), heat 2 Tbs olive oil over medium heat for 2 minutes. Add onion and 1 Tbs minced garlic. Cook for about 1 to 2 minutes and add carrots and bell pepper. Saute for about 3 to 4 minutes until carrots slightly tender. Add corn, peas, and edamame. Cook only until heated through and remove from heat.
On a grill over medium heat, place chicken tenders and cook on each side a total of 2 to 3 minutes only until chicken no longer pink. Remove and cut into 1 inch pieces.
Combine cooked rice, grilled chicken, and vegetable mixture. Stir well and serve hot. Enjoy!

Made this stir fry? Leave a star rating in the recipe card and tell me how it turned out in the comments below. Want more ideas? Come play my 6 week or 21 day health challenge.