Recipes
Healthy & Affordable Teriyaki Chicken
Energy
931 cals
Protein
63 g
Carbs
131 g
Fat
16 g
Calculated automatically based on ingredients
If you’re looking for a cheap and delicious way to get your protein in, then this is definitely the recipe for you. We got a low calorie, low sugar Teriyaki Chicken recipe that we’ve been eating for years. Say NO to bland and dry chicken. There is always to a way to make your food delicious while still being healthy!
Equipment
Ingredients
- 1.8kg Chicken Breast
- 900g White Rice
- 1 Cup Thai Sweet Chili Sauce
- 1 Cup Soy Sauce
- 1 Whole Peeled Ginger
- 4 Heads of Dry Garlic (or as much as like)
- 3 Tablespoons of Sesame Oil
- 4 Tablespoons of Honey
- 900g Broccoli
- 2 Tablespoons of Canola Oil
- 3-4 Lemon
Directions
1
Cut the chicken breast in half - it should be about half an inch in thickness in the breast.
2
Score the chicken breast in a checkered pattern so that the marinade will seep inside the chicken and not just the exterior.
3
Create the marinade by combining 1 cup Sweet Thai Chili Sauce, 1 cup Soy Sauce, 4 heads of dried Garlic and 1 peeled head of Ginger, 4 tablespoons of Sesame oil, and 4 tablespoons of honey into a bowl to mix. The order doesn't matter.
4
Place chicken breast into the bowl, mix and marinade for a minimum of one hour (no more than 24 hours). The longer it marinates the better it'll be.
5
Cut the Broccoli and place them onto a baking pan with a head of garlic on the side. Sprinkle with salt and pepper, then add in the Sesame Oil on top.
6
Preheat the oven to 230c and bake the veges for 20 minutes.
7
Take out the roasted garlic and mush it up using a fork.
8
Mix the garlic into a separate bowl with 4 tablesoons of honey, 1/2 a lemon and the Broccoli.
9
Wash 8 cups of rice to get rid of the starch layer. Add 5 slices of ginger and 2 heads of garlic into the rice before cooking. This will scent the rice.
10
Add 2 tablespoons of canola oil to your preheated pan before cooking your chicken breast. Cook on medium heat and once you see a white layer that forms at the bottom of the chicken breast (around a minute of cooking), that's when you want to flip the chicken.
11
Cut the cooked chicken breast into strips.
12
Plate your food (use a scale) with 150g of rice, 115g of chicken breast and 150g of broccoli.
Have a question? Contact us
Have a question? Contact us
