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Recipe

Craving Low-calorie Chicken Teriyaki? Here’s An Easy Recipe Ready In 20 Minutes!

Victoria's love for cooking began at an early age, nurtured by the joyful memories of family gatherings and the enchanting aromas wafting from the kitchen. Her culinary journey has been a continuous exploration of flavors, techniques, and the art of transforming simple ingredients into extraordinary meals.

What To Know

  • Whether you’re seeking a healthier alternative to traditional teriyaki chicken or simply craving a flavorful and nutritious dish, this recipe is sure to hit the spot.
  • Accompany the chicken teriyaki with a side of stir-fried vegetables for a nutritious and colorful meal.
  • Prepare the chicken teriyaki ahead of time and store it in airtight containers in the refrigerator for easy weekday meals.

Treat your taste buds to a tantalizing journey with this low-calorie chicken teriyaki recipe. This delectable dish combines the classic flavors of teriyaki sauce with lean chicken, creating a satisfying meal that won’t weigh you down. Whether you’re seeking a healthier alternative to traditional teriyaki chicken or simply craving a flavorful and nutritious dish, this recipe is sure to hit the spot.

Benefits of This Low-Calorie Chicken Teriyaki Recipe:

  • Reduced Calories: This recipe significantly reduces calories compared to traditional teriyaki chicken, making it a guilt-free indulgence.
  • Lean Protein Source: Chicken is a lean protein that provides essential amino acids and helps promote muscle growth and repair.
  • Nutrient-Rich Vegetables: The addition of vegetables like broccoli and carrots adds vital nutrients, antioxidants, and fiber to the dish.
  • Versatile and Convenient: This recipe is versatile and can be easily adapted to your dietary preferences and time constraints.

Ingredients:

  • 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
  • 1 tablespoon olive oil
  • 1/2 cup low-sodium soy sauce
  • 1/4 cup mirin (Japanese sweet rice wine)
  • 1/4 cup sake (Japanese rice wine)
  • 1/4 cup brown sugar
  • 1 tablespoon grated fresh ginger
  • 2 cloves garlic, minced
  • 1 teaspoon sesame oil
  • 1 head broccoli, cut into florets
  • 1 cup sliced carrots
  • 1/2 teaspoon ground black pepper

Instructions:

1. Prepare the Teriyaki Sauce:

  • In a small bowl, whisk together the soy sauce, mirin, sake, brown sugar, ginger, garlic, and sesame oil until well combined. Set aside.

2. Cook the Chicken:

  • Heat the olive oil in a large skillet over medium-high heat.
  • Add the chicken pieces and cook until browned on all sides.
  • Reduce heat to medium and add the teriyaki sauce.
  • Simmer for 10-12 minutes, or until the chicken is cooked through and the sauce has thickened.

3. Add the Vegetables:

  • Stir in the broccoli and carrots.
  • Cook for an additional 5-7 minutes, or until the vegetables are tender-crisp.
  • Season with black pepper to taste.

4. Serve and Enjoy:

  • Transfer the chicken teriyaki and vegetables to serving bowls.
  • Garnish with sliced green onions or sesame seeds (optional).
  • Serve with steamed rice or your favorite side dish.

Tips for Making the Best Low-Calorie Chicken Teriyaki:

  • Choose Lean Chicken: Opt for boneless, skinless chicken breasts or thighs to reduce fat content.
  • Use Low-Sodium Soy Sauce: Look for low-sodium soy sauce to control sodium intake.
  • Substitute Brown Sugar with Natural Sweeteners: For a healthier alternative, replace brown sugar with honey, maple syrup, or stevia.
  • Add More Vegetables: Feel free to include other vegetables like bell peppers, snap peas, or bok choy for added nutrition and flavor.
  • Control Portion Sizes: Be mindful of your portion sizes to maintain a balanced and calorie-controlled meal.

Variations and Substitutions:

  • Chicken Alternatives: Substitute chicken with tofu, shrimp, or salmon for a different protein option.
  • Vegetable Variations: Swap broccoli and carrots with other vegetables like asparagus, zucchini, or mushrooms.
  • Sauce Adjustments: Adjust the amount of soy sauce, mirin, and sake to suit your taste preferences.
  • Spice It Up: Add a pinch of chili flakes or Sriracha for a spicy kick.
  • Garnish Options: Experiment with different garnishes like chopped peanuts, crushed pineapple, or a sprinkle of furikake.

Serving Suggestions:

  • Steamed Rice: Pair the chicken teriyaki with steamed rice for a classic and satisfying meal.
  • Noodles: Serve over soba noodles or udon noodles for a flavorful and slurpable dish.
  • Stir-Fried Vegetables: Accompany the chicken teriyaki with a side of stir-fried vegetables for a nutritious and colorful meal.
  • Salad: Serve over a bed of mixed greens for a lighter and refreshing option.
  • Appetizer: Cut the chicken teriyaki into smaller pieces and serve as an appetizer or party snack.

“Beyond the Recipe” – Additional Tips and Tricks:

  • Meal Prep Magic: Prepare the chicken teriyaki ahead of time and store it in airtight containers in the refrigerator for easy weekday meals.
  • Freezer-Friendly Delight: Freeze the chicken teriyaki in freezer-safe containers for up to 3 months for future cravings.
  • Leftover Inspiration: Use leftover chicken teriyaki as a filling for sandwiches, wraps, or tacos.
  • Healthy Sidekicks: Complement the chicken teriyaki with a side of brown rice, quinoa, or whole-wheat bread for a balanced meal.
  • Flavorful Garnishes: Experiment with various garnishes like sliced almonds, toasted sesame seeds, or fresh herbs for added flavor and texture.

Questions We Hear a Lot

1. Can I use other sweeteners instead of brown sugar?

Yes, you can substitute brown sugar with honey, maple syrup, or stevia for a healthier alternative. Adjust the amount to suit your taste preferences.

2. What vegetables can I add or substitute?

Feel free to include other vegetables like bell peppers, snap peas, bok choy, asparagus, zucchini, or mushrooms. Experiment with different combinations to create a colorful and flavorful dish.

3. How can I make the sauce thicker?

To thicken the sauce, mix 1 tablespoon of cornstarch with 1 tablespoon of water to form a slurry. Add the slurry to the simmering sauce while stirring constantly until it reaches your desired consistency.

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Victoria

Victoria's love for cooking began at an early age, nurtured by the joyful memories of family gatherings and the enchanting aromas wafting from the kitchen. Her culinary journey has been a continuous exploration of flavors, techniques, and the art of transforming simple ingredients into extraordinary meals.

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