Easy Oriental Chicken
Chicken, brown rice, cabbage, bell pepper, and a splash of teriyaki. That's the full ingredient list for a plate that hits 32g of protein and 10g of fiber without asking more than 15 minutes of your evening.
The build is fast. Chicken gets seared hard for five minutes until it has real color on it, then the cabbage and bell pepper go in for a brief 2-4 minute stir-fry that keeps them crisp. Teriyaki ties the whole plate together at the end. One skillet, one pot of rice, done.
Chicken, brown rice, cabbage, bell pepper, and a splash of teriyaki. That's the full ingredient list for a plate that hits 32g of protein and 10g of fiber without asking more than 15 minutes of your evening.
The build is fast. Chicken gets seared hard for five minutes until it has real color on it, then the cabbage and bell pepper go in for a brief 2-4 minute stir-fry that keeps them crisp. Teriyaki ties the whole plate together at the end. One skillet, one pot of rice, done.
Ingredients
- brown rice 84 g
- onion 0.5 piece
- garlic 1 clove
- bell pepper 1 piece
- olive oil 8 ml
- chicken breast 84 g
- cabbage, shredded 1 cup
- teriyaki sauce 15 ml
Method
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Prepare the rice according to the instructions on the packaging.
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Finely chop the onion and press the garlic. Cut the bell pepper into strips and cut the chicken into pieces.
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Heat the oil in a skillet and sauté the onion with the garlic until soft and translucent. Add the chicken and cook over high heat for 5 minutes until cooked through and browned. Add the bell pepper and cabbage and stir-fry for 2-4 minutes over medium-high heat. Season with teriyaki sauce.
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Serve the chicken and vegetable mixture with rice.
Add the bell pepper and cabbage after the chicken is fully browned, not before. They only need 2-4 minutes at medium-high heat to go crisp-tender. Longer than that and the cabbage turns limp, the bell pepper squeaks against your teeth, and the texture contrast that makes this plate work disappears.
Behind this recipe
Can I use white rice instead of brown rice?
Yes. White rice cooks faster and works fine here. The macros shift slightly: brown rice provides more fiber per serving than white, so swapping drops the plate's total fiber from 10g closer to 7-8g. Protein and calorie counts stay similar. If fiber matters to you, the brown rice earns its spot.
Is 84 grams of chicken breast enough protein?
The plate delivers 32g of protein total, not just from the chicken. Brown rice contributes roughly 7g, the vegetables add small amounts, and the chicken carries the rest. Everything on the plate works together to reach that number.
Can I meal prep this for the week?
The rice handles meal prep well. Cook a batch at the start of the week and portion it out. The stir-fry is better made fresh because the cabbage and bell pepper lose their crunch after a day in the fridge. You can prep all the chopping ahead of time: cut the chicken, slice the bell pepper, shred the cabbage, and store them separately. Assembly takes under 10 minutes when everything is ready.
