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Easy Teriyaki Chicken Stir Fry Bake

teriyaki stir fry bake

This Easy Teriyaki Chicken Stir Fry Bake is the perfect low calorie, SUPER high protein dinner and is great for meal prepping! It’s a great alternative to the typical over the stove stir fry because you can just dump everything and let it do it’s thing in the oven! You can also prep everything ahead of time. You can mix it up with different protein and veggies to make it your own! Can you believe that there are 52 grams of protein per serving?! Be sure to try my high protein Shrimp & Broccoli Stir Fry as well!

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Reasons to Love This Recipe

  • Quick & Easy: This super and easy to make and require very simple ingredients and equipment. I love me some dump and bake meals!
  • Macros/Nutritious: This meal is low calorie and high protein! There are only 375 calories per serving with 52 grams of protein.

Nutritional Benefits

  • Chicken: Chicken is low in calories and high in protein! It is a good source of Vitamin B12 and choline, which is essential for brain development and function. It can help with weight management and decrease your chance of heart disease.
  • Veggies: This meal is an easy way to get some extra veggies into your diet.

Ingredients

For the Chicken Stir Fry:

  • Chicken- Easy guess right? You will 2 pounds (32 ounces) of boneless, skinless chicken breasts, cooked & shredded. I seasoned mine with a little bit of garlic salt & pepper.
  • Frozen Mixed Stir Fry Veggies - 1 20 oz. bag of frozen mixed stir-fry vegetables of choice (broccoli, carrots, snow peas, water chestnuts, etc.).
  • Jasmine Rice - 2 1/2 cups of cooked Jasmine rice.

For the Sauce:

  • Soy Sauce - 3/4 cup of low sodium soy sauce or coconut aminos if you can't have soy sauce.
  • Water - 1/2 cup water.
  • Maple Syrup - 1/8 cup of sugar free maple syrup. I like to use the brank Lakanto because it does not have sucralose in it and is sweetened with monk fruit!
  • Garlic - 1 teaspoon of minced garlic.
  • Ginger - 1 teaspoon of minced ginger
teriyaki stir fry bake
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How To Make Them

  1. Preheat oven to 350°F. Spray a deep 9x13 inch glass casserole dish with non-stick spray.
  2. Combine the soy sauce, water, sugar free maple syrup, ginger and garlic in a small saucepan and bring to a boil. Set aside.
  3. Place the chicken, veggies, sauce and cooked jasmine rice in your prepared casserole dish. Mix until fully incorporated.
  4. Bake for 25 minutes and enjoy! Drizzle each serving with additional soy sauce if desired. Enjoy!
teriyaki stir fry bake

How To Store Leftovers

You can store your leftovers in an airtight container in the refrigerator for up to 4 days. When you are ready to enjoy them again, just pop it in the microwave for a minute and a half or so! This meal reheats SO well! You can even freeze it too if any leftovers stand a chance!

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Check Me Out on Social Media

I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!

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Prep Time 10 mins
Total Time 10 mins
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 6
Dietary: Dairy Free, Gluten Free, Nut Free
Ingredients
    For the Stir Fry
  • 2 lb chicken breasts (cooked & shredded. I seasoned mine with garlic salt & pepper)
  • 12 oz mixed frozen stir fry vegetables (such as water chestnuts, bell peppers, snap peas, broccoli, carrots, etc.)
  • 2 1/2 cup jasmine rice (cooked)
    • For the Sauce
  • 3/4 cup low sodium soy sauce
  • 1/2 cup water
  • 1/8 cup sugar free maple syrup (I prefer the brand Lakanto)
  • 1 tsp garlic (minced)
  • 1 tsp ginger (minced)
Instructions
  1. 1

    Preheat oven to 350°F. Spray a deep 9x13 inch glass casserole dish with non-stick spray.

  2. 2

    Combine the soy sauce, water, sugar free maple syrup, ginger and garlic in a small saucepan and bring to a boil. Set aside.

  3. 3

    Place the chicken, veggies, sauce and cooked jasmine rice in your prepared casserole dish. Mix until fully incorporated.

  4. 4

    Bake for 25 minutes and enjoy! Drizzle each serving with additional soy sauce if desired. Enjoy!

Nutrition Facts

Servings 6

Amount Per Serving
Calories 375kcal
% Daily Value *
Total Fat 5.4g9%
Saturated Fat 1.5g8%
Cholesterol 128.5mg43%
Sodium 1331.1mg56%
Total Carbohydrate 25.1g9%
Dietary Fiber 2g8%
Sugars 2.6g
Protein 51.7g104%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Did you make this recipe?

The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)

Please note that my nutrition label is approximate and can have slight rounding.

Keywords: chicken
Read it online: https://cookingkatielady.com/recipe/easy-teriyaki-chicken-stir-fry-bake/