Name: Chicken Teriyaki: Low in Calories and Delicious!
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Japanese-Inspired
Ingredients: 1 lb boneless, skinless chicken breast or thighs; 1/4 cup low-sodium soy sauce; 2 tbsp honey or maple syrup; 1 tbsp rice vinegar; 2 cloves garlic, minced; 1 tsp ginger, grated; 1 tbsp cornstarch; 2 tbsp water (for slurry); 1 tsp sesame oil; 2 green onions, chopped; 1 tsp sesame seeds

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Short Description

Chicken Teriyaki is a classic Japanese dish known for its sweet and savory glaze, tender texture, and irresistible umami flavor. This version offers all the deliciousness of traditional teriyaki but with a lower calorie count, making it a healthier choice without compromising on taste. Perfect for weeknight dinners or meal prep, this recipe is easy to make and sure to become a favorite.

Why You’ll Love This Recipe

Healthy and Low-Calorie: This recipe uses a lighter teriyaki sauce with less sugar and fewer calories while still maintaining its rich flavor.
Easy to Make: Requires simple ingredients and minimal prep time, making it ideal for busy schedules.
Versatile: Pairs well with rice, noodles, or vegetables, offering endless serving possibilities.
Meal Prep Friendly: Stores well and reheats beautifully, making it perfect for weekly meal planning.
Family-Friendly: A crowd-pleasing dish that both kids and adults will enjoy.

Ingredients

Boneless, skinless chicken breast or thighs
Low-sodium soy sauce
Honey or maple syrup
Rice vinegar
Garlic, minced
Ginger, grated
Cornstarch
Water
Sesame oil
Green onions, chopped
Sesame seeds

Directions

Prepare the Sauce: In a small bowl, whisk together the soy sauce, honey (or maple syrup), rice vinegar, minced garlic, grated ginger, and a splash of water.
Cook the Chicken: Heat sesame oil in a pan over medium heat. Add the chicken and cook until browned and cooked through, about 5-7 minutes per side.
Make the Teriyaki Glaze: In a separate bowl, mix cornstarch with a little water to create a slurry. Pour the prepared sauce into the pan with the chicken and stir in the cornstarch slurry.
Simmer and Coat: Let the sauce simmer and thicken for 2-3 minutes, ensuring the chicken is evenly coated with the glaze.
Garnish and Serve: Remove from heat and sprinkle with chopped green onions and sesame seeds. Serve hot with rice or steamed vegetables.

Variations

Spicy Kick: Add red pepper flakes or sriracha for a spicier version.
Gluten-Free Option: Use tamari or coconut aminos instead of soy sauce.
Sweeter Flavor: Increase the amount of honey or maple syrup for a richer sweetness.
Vegetarian Alternative: Substitute chicken with tofu or tempeh.
Crispy Texture: Lightly coat chicken in cornstarch before frying for a crispy exterior.

Servings and Timing

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Storage/Reheating

Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
Freezing: Freeze in a sealed container for up to 2 months.
Reheating: Warm in a pan over low heat, adding a splash of water to loosen the sauce if needed. Alternatively, microwave for 1-2 minutes, stirring halfway through.

FAQs

1. Is this chicken teriyaki recipe really low in calories?

Yes! By using low-sodium soy sauce, minimal sweeteners, and lean chicken, this recipe is significantly lower in calories compared to restaurant versions.

2. Can I use chicken thighs instead of breasts?

Absolutely! Chicken thighs add more juiciness and flavor, though they contain slightly more calories.

3. What can I serve with chicken teriyaki?

Steamed rice, quinoa, stir-fried vegetables, or cauliflower rice are excellent options.

4. Can I make this in advance?

Yes, chicken teriyaki is great for meal prep and can be stored for several days.

5. How do I thicken the sauce without cornstarch?

Arrowroot powder or a reduction method (simmering longer) can be used as alternatives.

6. Is teriyaki sauce the same as soy sauce?

No, teriyaki sauce is a combination of soy sauce, sweeteners, and additional flavoring ingredients.

7. How can I make this dish keto-friendly?

Use a sugar substitute like erythritol and replace cornstarch with xanthan gum.

8. Can I cook this in an air fryer?

Yes! Cook the chicken in the air fryer at 375°F for 12-15 minutes, then toss in the sauce.

9. What if I don’t have fresh ginger?

You can use ground ginger, but fresh ginger provides a better flavor.

10. Can I double the recipe?

Definitely! Just scale up the ingredients proportionally and use a larger pan.

Conclusion

This low-calorie Chicken Teriyaki is a fantastic way to enjoy a classic Japanese dish without the guilt. With its rich flavors, easy preparation, and versatile serving options, it’s a meal that fits perfectly into a healthy lifestyle. Try it today and enjoy a delicious, guilt-free meal!

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