WW Teriyaki Chicken with Pineapple

This lighter version of teriyaki chicken combines lean chicken breast, sweet pineapple, and a homemade teriyaki sauce. It’s designed to be WeightWatchers-friendly while still delivering plenty of flavor.

Servings: 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Ingredients

For the Chicken

1 lb (450 g) boneless, skinless chicken breasts, cut into bite-sized pieces
1 tsp olive oil
¼ tsp salt
¼ tsp black pepper

For the Teriyaki Sauce

⅓ cup low-sodium soy sauce
2 tbsp pineapple juice (reserved from canned pineapple or fresh)
2 tbsp rice vinegar
1 tbsp honey or sugar-free maple syrup
2 cloves garlic, minced
1 tsp fresh ginger, grated
1 tsp cornstarch
2 tbsp water

For the Stir-Fry

1½ cups pineapple chunks (fresh or canned in juice, drained)
1 red bell pepper, cut into strips
1 cup broccoli florets
1 cup snap peas
2 green onions, sliced

For Serving (Optional)

2 cups cooked brown rice
Sesame seeds for garnish

Instructions

Step 1: Prepare the Sauce

In a small bowl, whisk together:
- Soy sauce
- Pineapple juice
- Rice vinegar
- Honey
- Garlic
- Ginger
In a separate small bowl, mix cornstarch and water until smooth.
Set both aside.

Step 2: Cook the Chicken

Heat olive oil in a large nonstick skillet or wok over medium-high heat.
Season chicken with salt and pepper.
Add chicken to the pan in a single layer.
Cook for 5–7 minutes, stirring occasionally, until lightly browned and cooked through.
Transfer chicken to a plate.

Step 3: Cook the Vegetables

In the same skillet, add:
- Bell pepper
- Broccoli
- Snap peas
Stir-fry for 4–5 minutes until crisp-tender.

Step 4: Add Pineapple

Add pineapple chunks.
Cook for 2 minutes, allowing them to warm and lightly caramelize.

Step 5: Finish the Dish

Return chicken to the skillet.
Pour in the teriyaki sauce mixture.
Stir well.
Add the cornstarch slurry and mix.
Cook for 1–2 minutes, stirring constantly, until the sauce thickens and coats the chicken and vegetables.

Step 6: Garnish and Serve

Remove from heat.
Sprinkle with sliced green onions and sesame seeds.
Serve over brown rice or enjoy on its own for a lower-point meal.

WeightWatchers-Friendly Tips

Use fresh pineapple for the lowest added-sugar option.
Serve over cauliflower rice to reduce Points further.
Use sugar-free maple syrup instead of honey if preferred.
Measure rice portions carefully if tracking Points.

Approximate Nutrition (Per Serving, Without Rice)

Calories: 240–280
Protein: 28–32 g
Carbohydrates: 16–20 g
Fat: 4–6 g
Fiber: 2–4 g

Variations

Spicy Teriyaki

Add:

1 tsp sriracha
¼ tsp red pepper flakes

Tropical Version