Healthy Teriyaki Chicken

This Healthy Teriyaki Chicken is a quick and easy weeknight meal, on the table in under 20 minutes. The chicken is juicy and tender and the homemade teriyaki sauce is sweet, spicy, savoury and sticky all in one.

Course Dinner

Cuisine Japanese

Prep Time 10

Cook Time 10

Total Time 20

Servings people

Calories 294kcal

Author Kim

Ingredients

500 grams /1 pound Skinless, boneless chicken thigh
2 cups Roughly chopped capsicums – or bell peppers in the US red/yellow/green

Sauce

5 tablespoons Light Soy Sauce
1 tablespoons Cooking sake
1 tablespoons Sugar Free maple syrup
1 ½ tablespoons Granulated sweetener
1 tablespoons Crushed garlic
½ tablespoons Grated ginger
1 tablespoon Cornflour
2 tablespoons Water

Other

2 cups Steamed Jasmine rice
1 tablespoon Sesame Seeds
¼ cup Fresh diced shallots/scallions

Instructions

Add all the ingredients for the sauce into a jug, whisk together, and set aside.
Chop chicken into 1 inch pieces.
Heat a non stick pan or wok on medium/high heat, add chicken and cook through for a few minutes, until its cooked through.
Add the capsicums to the pan and stir through for 1 minute.
Add ⅓ of the sauce to the pan and sir through.
Add the cornflour and water to the teriyaki sauce and whisk. Pour over chicken and stir through. It will thicken quickly with the heat.
To serve, add the rice to the bottom of a bowl, spoon the chicken saucy chicken on top. Garnish with sesame seeds and fresh diced shallots.

Notes

Soy Sauce: Light Soy Sauce is what I used, however you could also use a low sodium version, or even Tamari. Avoid using Dark Soy Sauce as its too strong.
Cooking Sake: This is sold in Woolworths and Coles in Australia in the Asian food aisle. Alternatively you could use the same amount of Chinese Cooking Wine – also called Shaoxing Wine (available in supermarkets in the Asian aisle). Chinese Cooking Wine is a little heavier than the Cooking Sake but will give a beautiful flavour and depth to the sauce. Another option is to use Dry Sherry – it will work in a similar way to the Cooking Sake, imparting nice complexity and flavour.
Sugar Free Maple Syrup: I used Lakanto Maple Syrup that I bought from Woolworths in Australia. Its also available online here. Alternatively, any brand of sugar free maple syrup would work, or you could even substitute with regular Pure Maple Syrup or Pure Honey.
Granulated Sweetener: I used Lakanto Gold Granulaated Sweetener from Woolworths alo. It adds sweetness and counteracts the salt in the soy sauce. If you can’t find Lakanto Monkfruit Gold, you could use Natvia Gold, or even Lakanto Classic which is the white granulated sweetener. It really doesn’t make that much difference whether you use a white or brown sweetener, just make sure its granulated.
Garlic: I like a lot of garlic in my teriyaki sauce, but if you prefer less, just cut the amount in half. For convenience I tend to use the garlic that comes in a jar, but if you’ve got fresh, use that.
Ginger: Ginger is a must in any teriyaki sauce. There’s not as much ginger as there is garlic, but it definitely creates that little bit of tangy sweetness.
Nutritional Information: Calories/nutritional information does not include rice or noodles. This would be extra.

Nutrition