Prep Time ⇒	5 mins
Cook Time ⇒	12 mins
Protein ⇒	13g
Fat ⇒	8g
Carbs ⇒	58g

_{Teriyaki Chicken}

This simple Japanese marinade is bursting with umami flavor. It’s versatile, too—check the notes for additional ways to enjoy the chicken!

Ingredients :

• 6 chicken thigh fillets (totaling 650g)
• 1 tablespoon vegetable oil
• Cooked jasmine rice and steamed baby bok choy, for serving
• Toasted sesame seeds, for garnish

Teriyaki Sauce

• 1/2 cup (125ml) soy sauce
• 1/3 cup (80ml) mirin
• 1/3 cup (80ml) cooking sake
• 2 tablespoons white sugar

Recipe Facts :

Teriyaki sauce, known for its sweet and savory profile, can elevate many dishes beyond chicken. The marinade’s ingredients, especially mirin and sake, contribute to its unique taste. To learn more about the benefits of soy sauce, visit this link. For more delicious recipes, check out Hearty Recipes.

Directions :

Step 1: To make the teriyaki sauce, combine all sauce ingredients in a medium bowl and stir until the sugar has dissolved.

Step 2: Add the chicken to the sauce, tossing to coat thoroughly. Cover the bowl and chill for at least 1 hour to marinate.

Step 3: Heat the vegetable oil in a large non-stick frying pan over medium-low heat. Using tongs, transfer the chicken from the marinade to the pan. Cook for 10-12 minutes, turning occasionally, until the chicken is deep golden and fully cooked. Once done, transfer the chicken to a plate and cover it with foil to rest.

Step 4: Pour the remaining marinade into the same pan, adding ¼ cup (60ml) of cold water. Increase the heat to medium-high and bring to a simmer, stirring constantly. Let it simmer for about 3 minutes, or until the sauce has reduced and thickened.

Step 5: Serve the chicken over jasmine rice, drizzled with the thickened sauce. Garnish with toasted sesame seeds and add steamed baby bok choy on the side for a complete meal. Enjoy!

_{The nutritional benefits of Teriyaki Chicken :}

1. Chicken: A Lean Protein Source

Chicken is the main ingredient in Teriyaki Chicken, providing a rich source of high-quality protein essential for muscle growth and repair. Skinless chicken breast is particularly low in fat and calories, making it a heart-healthy option. Additionally, chicken is a good source of B vitamins, such as niacin (B3) and vitamin B6, which are vital for energy metabolism. For more insights on chicken, check out this Wikipedia article.

2. Teriyaki Sauce: A Flavorful Blend

Teriyaki sauce is key to the dish, typically made from soy sauce, mirin, and sugar. While it adds a rich flavor, it’s also important to use it in moderation due to its sodium and sugar content. Opting for low-sodium soy sauce can enhance flavor while reducing salt intake. For more details about teriyaki sauce, visit this page.

3. Vegetables: Adding Nutritional Value

Teriyaki Chicken is often served with a variety of vegetables, such as broccoli, bell peppers, and carrots. These additions not only enhance the flavor and texture but also boost the nutritional profile, providing essential vitamins, minerals, and antioxidants. For more on the health benefits of vegetables, click here.

4. Rice: The Perfect Base

Typically, Teriyaki Chicken is served over a bed of rice, which serves as a source of carbohydrates. Rice provides energy and can be made healthier by choosing brown rice, which increases fiber content and adds more nutrients. For more about rice and its varieties, check this link.

5. Ginger: A Flavorful and Healthy Addition

Fresh ginger is often included in the marinade or sauce, providing a unique flavor along with numerous health benefits. Ginger has anti-inflammatory properties and can aid in digestion. It also adds a zesty kick to the dish. To learn more about ginger, visit this article.

6. Garlic: A Nutritional Boost

Garlic is another common ingredient in Teriyaki Chicken, adding depth of flavor and health benefits. It is known for its immune-boosting properties and may help reduce blood pressure and cholesterol levels. For more information about garlic, check this link.

7. Sesame Seeds: A Nutty Finish

To enhance flavor and nutrition, toasted sesame seeds are often sprinkled on top of Teriyaki Chicken. They are rich in healthy fats, protein, and essential minerals like calcium and magnesium. These seeds contribute a delightful crunch and nutty flavor. For more on sesame seeds, visit this page.

8. Cooking Oil: Healthier Choices Matter

The choice of oil used for cooking Teriyaki Chicken can impact its healthfulness. Using healthier oils, such as olive oil or sesame oil, can provide beneficial fats while keeping the dish flavorful. Reducing the amount of oil used can also help make the dish lighter. For more on cooking oils, check this link.

9. Scallions: A Fresh Garnish

Chopped scallions (green onions) are often used as a garnish for Teriyaki Chicken, adding a fresh flavor and vibrant color. They are low in calories and high in vitamins A, C, and K, contributing to the dish’s nutritional profile. To explore more about scallions, visit this link.

10. A Balanced Meal: Enjoying Teriyaki Chicken Wisely

Teriyaki Chicken can be a balanced meal when served with a variety of vegetables and whole grains. Pairing it with steamed broccoli or a side salad can enhance its nutritional value, providing additional fiber and vitamins. For more hearty and healthy recipes, explore hearty-recipes.com.