Teriyaki Chicken Rice Bowl
Glossy teriyaki-glazed chicken thighs over jasmine rice with tender steamed vegetables—a complete meal that may support remission.
Teriyaki Chicken Rice Bowl
Glossy teriyaki-glazed chicken thighs over jasmine rice with tender steamed vegetables—a complete meal that may support remission.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Rice
Teriyaki Chicken
Teriyaki Sauce
Vegetables
Garnish
Instructions
Rinse the rice under cold water until the water runs clear. Combine rice, water, and salt in a medium saucepan. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15-18 minutes, until the rice is tender and the water is absorbed.
Equipment: medium saucepan, fine mesh strainerWhile the rice cooks, whisk together the tamari, maple syrup, rice vinegar, sesame oil, and grated ginger in a small bowl. Set aside. In a separate small bowl, mix the cornstarch with 1 tablespoon water to create a slurry.
Equipment: small bowl, whiskHeat the vegetable oil in a large skillet over medium-high heat until it shimmers.
Equipment: large skilletPat the chicken thighs dry with paper towels and place them in the hot skillet. Cook undisturbed for 5-6 minutes, until the underside is golden brown. Flip and cook another 5-6 minutes, until the thickest part reaches 165°F (74°C) and the juices run clear.
165°F (74°C)Tip: Pat chicken very dry for better browningTransfer the chicken to a cutting board and let rest for 3 minutes. Slice into ½-inch strips.
While the chicken rests, steam the broccoli and carrots in a steamer basket over simmering water for 8-10 minutes, until the vegetables are very tender and easily pierced with a fork.
Equipment: steamer basket, potTip: Steam until very tender for easier digestionPour the teriyaki sauce into the same skillet (no need to wipe it clean) and bring to a simmer over medium heat.
Stir in the cornstarch slurry and cook for 1-2 minutes, whisking constantly, until the sauce thickens to a glossy glaze that coats the back of a spoon.
Return the sliced chicken to the skillet and toss to coat thoroughly in the teriyaki glaze.
Divide the rice between two bowls. Arrange the glazed chicken and steamed vegetables on top.
Drizzle any remaining sauce over the bowls and sprinkle with sesame seeds and sliced green onion (green parts only).
Notes
Storage
Refrigerate components separately in airtight containers for up to 4 days. The rice can dry out, so add a tablespoon of water when reheating. Reheat chicken gently in a skillet over medium-low heat to prevent toughening, or microwave for 60-90 seconds until warmed through.
Chicken breast swap
You can use boneless, skinless chicken breasts instead of thighs. Pound them to even thickness and reduce cooking time to 4-5 minutes per side to prevent drying.
Lower sodium
Use reduced-sodium tamari and reduce to 2 tablespoons, then add an extra teaspoon of rice vinegar for balance. This cuts sodium by about 35% while maintaining flavor.
Vegetable alternatives
Swap broccoli for peeled, sliced zucchini, green beans (trimmed), or bok choy (white parts only)—all easier to digest when well-cooked. Steam until very tender: 6-8 minutes for zucchini, 10-12 minutes for green beans.
Make-ahead
Cook the rice up to 3 days ahead and refrigerate. The sauce can be made 5 days in advance and stored in a jar in the fridge—just shake before using.
Garlic flavor without FODMAPs
For extra flavor without FODMAPs, cook the chicken in garlic-infused oil instead of plain vegetable oil. The fructans in garlic don't transfer to oil, making it low-FODMAP safe.
SCD alternative
White rice and maple syrup are not permitted on SCD. Substitute with cauliflower rice and honey.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
