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+ servings
A plate of teriyaki chicken with cucumbers and scallions.
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5 from 1 vote

Healthy Teriyaki Chicken

Teriyaki chicken is a classic Japanese favorite that consists of juicy chicken coated in a sweet and umami teriyaki sauce. It's simplicity and tastiness makes it an easy dish to make at home.
Prep Time10 minutes
Cook Time15 minutes
Course: Main Course
Cuisine: Japanese
Diet: Low Calorie, Low Fat
Servings: 1
Calories: 322kcal
Author: Clara

Ingredients

Teriyaki Sauce

  • 1 tablespoon Soy sauce
  • 1 tablespoon Water
  • ½ tablespoon Mirin
  • ½ tablespoon Sugar
  • 1 teaspoon Ginger (Grated)
  • 1 tablespoon Yellow onion (Grated)

Teriyaki Chicken

  • 8 oz Chicken thigh (Boneless, skinless)
  • 1 clove Garlic
  • Salt and pepper
  • Sesame seeds, scallions (For garnish)

Instructions

  • Begin by mincing the ginger and yellow onion into fine, small pieces. Mix them together in a small bowl alongside with the remaining teriyaki sauce ingredients.
  • Begin to cut the chicken thigh into small, bite-sized pieces, removing any excess fat in the process. Use a food scale to weigh the chicken pieces and cut up enough chicken until you get 8 ounces, or whichever portion size you'd prefer. Cutting off the excess fat removes a decent amount of weight so be sure you are weighing the chicken post-cutting!
  • Season the chicken pieces with salt and pepper and mix thoroughly.
  • Spray a skillet with cooking spray and add the chicken pieces onto the pan in a single layer. Cook for about 3-4 minutes on each side, or until the chicken is cooked and slightly browned. 
  • Pour in the teriyaki sauce and let the chicken cook in the sauce -- the pan will begin to sizzle and the sauce will begin to reduce. Cook for about 1-2 minutes and flip the chicken onto the other side. The sauce will begin the glaze on to the chicken pieces. 
  • Turn the heat off and toss in the chopped scallions and furikake. Serve with vegetables and rice, or a la carte and enjoy your delicious and healthy chicken teriyaki!

Notes

Substitutions and Variations
Protein substitutes – Teriyaki is also delicious with other types of protein including shrimp, beef, and salmon. For the purposes of keeping of keeping calorie count of the dish low, it's best to opt for shrimp or chicken.
Vegetable options – Broccoli is a popular vegetable side for teriyaki chicken. Other great options include roasted brussels sprouts (my personal favorite), cucumbers, or some stir fried vegetable medley of carrots, mushrooms, and onions.
Expert Tips
Reduce the sauce – Let the sauce fully simmer together - this will result in a sweet, sticky sauce that will naturally glaze onto the chicken.
Serve with rice and vegetable – For a well-balanced, satiating meal, serve the teriyaki chicken with a side of rice and greens.

Nutrition

Calories: 322kcal | Carbohydrates: 13g | Protein: 45g | Fat: 20g | Saturated Fat: 10g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 16g | Trans Fat: 0.2g | Cholesterol: 222mg | Sodium: 1247mg | Potassium: 538mg | Fiber: 0.4g | Sugar: 9g | Vitamin A: 177IU | Vitamin C: 2mg | Calcium: 30mg | Iron: 2mg