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

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.