This flavorful chicken teriyaki stir fry is cooked on a Blackstone griddle, giving it a delicious char and smoky flavor. With tender chicken, crisp vegetables, and a savory-sweet teriyaki sauce, it’s a quick and satisfying meal perfect for busy weeknights or outdoor cooking.
FULL RECIPE
Ingredients
- 1 ½ lbs boneless, skinless chicken thighs or breasts, diced
- 2 tablespoons vegetable oil (divided)
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 small onion, sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, minced
- ½ cup teriyaki sauce (store-bought or homemade)
- 2 tablespoons low-sodium soy sauce
- Salt and pepper, to taste
- Cooked white or brown rice, for serving
- Sesame seeds (optional, for garnish)
- Green onions, chopped (optional, for garnish)
Directions
- Preheat the Blackstone griddle to medium-high heat.
- Drizzle 1 tablespoon of vegetable oil on the hot surface.
- Add diced chicken, season with salt and pepper, and cook until golden brown and fully cooked (about 6–8 minutes), turning occasionally.
- Push chicken to one side of the griddle and add remaining oil to the empty side.
- Add bell peppers, onion, broccoli, and snap peas. Stir fry for 4–5 minutes until vegetables are tender-crisp.
- Add garlic and ginger to the vegetables and cook for an additional 1 minute.
- Combine chicken and vegetables in the center of the griddle.
- Pour teriyaki sauce and soy sauce over the mixture. Stir well to coat evenly.
- Cook for 2–3 more minutes, allowing the sauce to thicken slightly.
- Remove from heat and serve hot over rice. Garnish with sesame seeds and green onions if desired.
Nutritional Information
- Calories: 420
- Protein: 35g
- Carbohydrates: 28g
- Fat: 20g
- Saturated Fat: 4g
- Sodium: 900mg
- Sugar: 10g
- Fiber: 4g
The Origin and Popularity of Teriyaki
Teriyaki is a classic Japanese cooking technique that involves grilling or broiling meat glazed with a soy sauce-based marinade. Over time, it has evolved and become popular worldwide, especially in Western cuisine, where it is often adapted with additional ingredients and flavors. Chicken teriyaki stir fry combines this beloved sauce with fresh vegetables and quick stir-fry cooking, making it a convenient and tasty meal for many.
Why Use Chicken in Teriyaki Stir Fry
Chicken is an excellent choice for teriyaki because of its mild flavor and versatility. It readily absorbs marinades and sauces, allowing the teriyaki glaze to infuse every bite. It cooks relatively quickly, making it perfect for stir-fry dishes that aim to be fast yet flavorful.
The Importance of Fresh Vegetables
Using fresh vegetables like bell peppers, broccoli, and snap peas adds a vibrant crunch and a range of nutrients to the dish. These vegetables retain their color and texture when stir-fried briefly, providing a satisfying contrast to the tender chicken and rich sauce.
Cooking on a Blackstone Griddle
The Blackstone griddle offers a unique cooking experience with its large flat surface, perfect for searing and stir-frying multiple ingredients at once. Cooking chicken teriyaki stir fry on a Blackstone allows for even heat distribution and the development of a delicious charred flavor, enhancing the overall taste.
Balancing Sweet and Savory Flavors
Teriyaki sauce is known for its balance of sweet and savory notes, typically achieved with soy sauce, sugar, and mirin or honey. This balance complements the natural flavors of the chicken and vegetables, creating a harmonious taste experience that appeals to many palates.
The Role of Garlic and Ginger
Garlic and ginger are essential aromatics in this dish. They add depth and complexity to the flavor profile, offering subtle heat and a fragrant warmth that elevates the teriyaki sauce beyond simple sweetness.
How to Achieve the Perfect Sauce Consistency
Achieving the right sauce consistency is crucial for a great stir fry. The sauce should be thick enough to coat the ingredients but not so thick that it becomes sticky or clumpy. Cooking the sauce on the hot griddle allows it to reduce and thicken naturally, clinging perfectly to the chicken and vegetables.
The Nutritional Benefits of Chicken Teriyaki Stir Fry
This dish is a balanced meal that provides protein from the chicken, vitamins and fiber from the vegetables, and carbohydrates from the rice served alongside. It’s lower in calories compared to many creamy or fried dishes, making it a healthier option without sacrificing flavor.
Variations for Dietary Preferences
Chicken teriyaki stir fry can be easily adapted for different diets. For a gluten-free version, tamari can replace soy sauce. Vegetarians can substitute chicken with tofu or tempeh, maintaining the savory-sweet flavor by using the same teriyaki glaze and vegetables.
Pairing Suggestions
This stir fry pairs excellently with steamed white or brown rice, but it can also be served with noodles or quinoa for a different texture and added nutrition. A simple side salad or miso soup complements the meal well, rounding out the dining experience.
Tips for Meal Prep and Storage
Chicken teriyaki stir fry is ideal for meal prepping because it reheats well without losing flavor or texture. Store the cooked stir fry and rice separately in airtight containers for up to four days. Reheat gently on the stovetop or microwave, adding a splash of water or broth to refresh the sauce.
Using Homemade vs. Store-Bought Teriyaki Sauce
Homemade teriyaki sauce allows you to control the sweetness and salt levels, and it can be tailored to your taste. Store-bought versions offer convenience and consistent flavor but may contain preservatives or higher sodium. Both options work well, depending on your preference and time constraints.
The Significance of Cooking Temperature
Maintaining the correct heat during stir-frying is essential to cook the chicken through while keeping vegetables crisp and vibrant. High heat enables quick cooking and caramelization without steaming the ingredients, preserving texture and flavor.
How to Get the Perfect Chicken Texture
Choosing the right cut of chicken and not overcrowding the cooking surface helps the meat brown nicely without steaming. Cooking in batches if necessary ensures that the chicken remains juicy and tender, not rubbery or dry.
Adding Crunch and Color
Bell peppers and snap peas not only add crunch but also brighten the dish visually, making it more appetizing. Their natural sweetness balances the savory teriyaki sauce, making every bite interesting.
Garnishing for Presentation
Sprinkling sesame seeds and chopped green onions over the finished dish adds texture and a fresh burst of flavor. These garnishes enhance the visual appeal, making the meal more inviting.
Common Mistakes to Avoid
Overcooking the chicken or vegetables can lead to a dry or mushy texture. Adding the sauce too early or using too much liquid can result in a soggy stir fry. Proper timing and heat control are key to success.
Cultural Influence and Adaptation
While rooted in Japanese cuisine, teriyaki has been embraced globally, inspiring countless adaptations. This stir fry reflects a fusion style, combining traditional flavors with the fast-paced cooking methods of stir-frying, popular in many cultures.
The Role of Stir Frying in Healthy Cooking
Stir frying is a quick cooking method that helps retain nutrients, color, and texture in vegetables. It requires little oil, making it a healthy way to prepare a flavorful and satisfying meal without excess fat.
Conclusion
Chicken teriyaki stir fry cooked on a Blackstone griddle offers a delicious combination of smoky, sweet, and savory flavors paired with fresh, crisp vegetables. Its quick preparation, balanced nutrition, and versatility make it an ideal choice for both weeknight dinners and casual gatherings. With easy adjustments for different diets and preferences, this dish is a crowd-pleaser that brings together convenience and wholesome ingredients in every bite.