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.
Servings 4 people
Calories 294kcal
Ingredients
- 500 grams 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 tablespoon Cooking sake
- 1 tablespoon Sugar Free maple syrup
- 1 ½ tablespoons Granulated sweetener
- 1 tablespoon Crushed garlic
- ½ tablespoon 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 5 tablespoons Light Soy Sauce, 1 tablespoon Cooking sake, 1 tablespoon Sugar Free maple syrup, 1 ½ tablespoons Granulated sweetener, 1 tablespoon Crushed garlic, ½ tablespoon Grated ginger, into a jug, whisk together, and set aside.
- Chop 500 grams Skinless, boneless chicken thigh into 1 inch pieces.
- Heat a non stick pan or wok on medium/high heat, add chicken pieces and cook through for a few minutes, until its cooked through.
- Add 2 cups Roughly chopped capsicums – or bell peppers in the US to the pan and stir through for 1 minute.
- Add ⅓ of the sauce to the pan and sir through.
- Add 1 tablespoon Cornflour, 2 tablespoons Water to the teriyaki sauce and whisk until lumps disappear. Pour over chicken and stir through. It will thicken quickly with the heat.
- Serve with 2 cups Steamed Jasmine rice. Divide rice between 4 bowls and garnish with 1 tablespoon Sesame Seeds sprinkled on top with ¼ cup Fresh diced shallots/scallions loosely scattered.
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.
- Granulated Sweetener: I used Lakanto Gold Granulated Sweetener and adds sweetness and counteracts the salt in the soy sauce.
- 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
Calories: 294kcal | Carbohydrates: 12g | Protein: 30g | Fat: 16g | Saturated Fat: 5g | Fiber: 4g | Sugar: 4g
