Teriyaki chicken and brown rice is a popular meal choice for many people looking for a flavorful, protein-packed dinner. But is this bowl of saucy chicken and whole grains actually good for you? Let’s take a closer look at the nutrition facts and health benefits of teriyaki chicken with brown rice.
What is Teriyaki Chicken?
Teriyaki chicken is made by cooking chicken pieces or fillets in a sweet soy sauce marinade called teriyaki. The teriyaki sauce is a blend of soy sauce, mirin or rice wine, ginger, garlic, sesame oil, and sugar. It creates a sticky glaze on the chicken as it cooks, resulting in a caramelized and slightly charred exterior.
Teriyaki chicken can be made with boneless, skinless chicken thighs or breast. The chicken is usually grilled, broiled, or baked after marinating to create the signature teriyaki flavor and appearance. Store-bought teriyaki sauces may contain additional thickeners and preservatives.
What is Brown Rice?
Brown rice is a whole grain rice with the inedible outer hull removed but the nutritious bran and germ still intact. This gives brown rice a light brown color, chewy texture, and nutty flavor. During the milling process to create white rice, the bran and germ are stripped away, removing fiber, vitamins, and minerals.
Brown rice takes longer to cook than white rice and has a shorter shelf life due to the oil in the bran. But the high fiber and nutrient content make it one of the healthiest rice options. Brown rice is an excellent source of manganese, phosphorus, selenium, magnesium, and niacin.
Nutrition Facts
Here are the basic nutrition facts for a 6oz chicken breast with 1 cup of brown rice:
| Nutrient | Chicken Breast (6oz) | Brown Rice (1 cup) | Total |
|---|---|---|---|
| Calories | 231 | 248 | 479 |
| Fat | 3.5g | 1.8g | 5.3g |
| Carbs | 0g | 44g | 44g |
| Protein | 43g | 5g | 48g |
| Fiber | 0g | 3.5g | 3.5g |
Without any sauces or cooking oils, this meal contains 479 calories, 48g of protein, 44g of carbs, and 5.3g of fat. The brown rice adds lots of carbohydrates, fiber, and magnesium. The chicken breast provides lean protein.
When teriyaki sauce is added during cooking, the calorie, carb, fat, and sodium counts increase depending on the recipe. On average, 1⁄4 cup of teriyaki sauce adds about:
- 60 calories
- 12g carbs
- 2g fat
- 700mg sodium
The sugars and preservatives can also pile up quickly in store-bought bottled teriyaki sauces. Making homemade teriyaki with just soy sauce, honey, rice wine, and spices is the healthiest route.
Health Benefits
Here are some of the top health benefits associated with teriyaki chicken and brown rice:
Rich in Protein
Chicken is an excellent source of lean protein, providing 43 grams per 6 ounce breast. Protein is essential for building and repairing muscle tissue, supporting metabolic function, and keeping you feeling full between meals.
The amino acids in protein also play many important roles in hormone production, immune support, and cellular repair. Getting adequate protein is crucial on a daily basis.
Low in Saturated Fat
Skinless chicken breast is one of the leanest protein options, with only 3.5 grams of fat per 6 ounce serving. And brown rice is low in fat, with 1.8 grams per cup.
Limiting saturated fat intake can help reduce cholesterol levels and risk of cardiovascular disease. So teriyaki chicken and brown rice make a heart-healthy choice.
High in Fiber
Brown rice maintains the nutritious bran layer that is removed to make white rice, providing 3.5 grams of fiber per serving. Fiber plays an important role in digestive health, gut microbiota balance, cholesterol levels, and blood sugar control.
Most Americans fall short of the 25-30 grams of daily fiber recommended. So choosing whole grains like brown rice provides an excellent fiber boost.
Complex Carbohydrates
The 44 grams of carbohydrates in a cup of brown rice are complex carbs rather than simple sugars. Complex carbohydrates take longer to digest and provide extended energy. Simple carbs spike blood sugar rapidly.
Brown rice has a low glycemic index, meaning it produces less of a blood sugar spike compared to refined grains like white rice. The magnesium and fiber in brown rice also helps regulate blood sugar levels.
Supports Satiety
Protein takes longer to digest than carbohydrates or fats, so it helps maintain feelings of fullness and delays hunger cues. One study found that eating high-protein breakfasts like eggs increased satiety and reduced food intake at the next meal by over 400 calories.
The fiber in brown rice also slows digestion, allowing you to feel satisfied for longer than low-fiber refined grains. Combining protein and fiber creates a super satiating effect for weight management.
Contains Immune-Boosting Selenium
Brown rice is an excellent source of the trace mineral selenium; one cup provides over 35% of your daily needs. Selenium plays an antioxidant role and supports immune cell function. It can help reduce damage from oxidative stress that leads to chronic disease.
Chicken is also high in selenium, providing around 1/3 of your daily selenium in a 6 ounce breast. Getting enough selenium is key for thyroid hormone activity, fertility, DNA production, and a healthy metabolism.
Potential Drawbacks
While teriyaki chicken with brown rice is full of nutrition, there are a few potential downsides:
High in Sodium
Store-bought teriyaki sauces are often packed with sodium, providing up to 1/3 of your daily limit per serving. Consuming excess sodium can increase blood pressure and fluid retention.
Opting for low-sodium teriyaki sauce or making your own with reduced-sodium soy sauce helps decrease the saltiness. Looking for sauces without preservatives or anti-caking agents can also limit sodium.
Higher in Carbs
The 44 grams of carbohydrates from brown rice accounts for over half of a typical adult’s daily carb needs. For those following lower-carb or keto diets, brown rice may provide too big of a carbohydrate load.
You can cut the carbs in half by pairing teriyaki chicken with riced cauliflower or broccoli instead. Zucchini noodles or spiralized sweet potatoes also make delicious lower-carb swaps. Portion size matters too; sticking to 1⁄2 cup serving can help.
Contains Arsenic
Like other whole grains, brown rice contains small amounts of arsenic that is absorbed from the soil as the plants grow. Long-term exposure to high levels of arsenic has been linked to increased cancer risk.
To reduce arsenic levels, soak rice overnight before cooking and always cook with excess water that gets drained away. Consuming a variety of whole grains, not just brown rice, will also limit arsenic exposure from any single food source.
Alternatives and Variations
While teriyaki chicken thigh or breast with brown rice makes a simple, satisfying meal, you can mix it up a few ways:
Protein Alternatives
Try teriyaki salmon, shrimp, or tofu for more variety. Grilled veggies like zucchini, eggplant, or bell peppers also pair well with the sweet and salty teriyaki flavors.
Grain Alternatives
Cauliflower rice, quinoa, farro, or couscous provide fiber, vitamins, and minerals while limiting carbs. A bed of leafy greens like spinach or kale can turn this bowl into a protein-packed salad.
Sauce Alternatives
Skip the sodium and extra carbs of bottled sauces by whipping up easy homemade teriyaki using coconut aminos, apple cider vinegar, sesame oil, garlic, and ginger. You can also swap in lemongrass, orange juice, ponzu, or coconut milk to make unique Asian-inspired marinades.
Topping Ideas
Take your teriyaki chicken bowl to the next level with extra fiber from avocado slices, edamame, or kimchi. Toasted sesame seeds, sliced almonds, or cashews add healthy fats and crunch. Fresh herbs like cilantro or scallions provide flavor and antioxidants.
Is Teriyaki Chicken with Brown Rice Healthy: The Verdict
Overall, teriyaki chicken with brown rice can be a nutritious meal choice as part of a balanced diet. Chicken breast provides lean protein, brown rice adds fiber and complex carbs, and teriyaki sauce brings sweet and salty flavor.
To maximize the health benefits:
- Use skinless, boneless chicken breast and watch portion sizes
- Opt for homemade teriyaki sauce instead of bottled
- Always pair with brown rice or another whole grain
- Fill your bowl with extra veggies, greens, nuts, seeds etc.
- Limit high-sodium, high-calorie additions like fried onions
The whole grains, anti-inflammatory spices, and antioxidants make teriyaki chicken and brown rice an immune-supporting meal. Just stick to reasonable portions and limit excessive sodium intake for the biggest nutrition payoff. This flavorful bowl delivers lean protein, fiber, vitamins, and minerals in one satisfying package.