Indulge guilt-free: chicken teriyaki cravings without the calories
What To Know
- Add a pinch of red pepper flakes or chili powder to the sauce for a kick.
- Whether you’re a seasoned chef or a novice in the kitchen, this recipe will guide you towards a delectable and nutritious meal.
- Yes, cook the chicken in the slow cooker on low for 4-6 hours, or on high for 2-3 hours.
Craving the delectable flavors of chicken teriyaki without derailing your health goals? This low-calorie chicken teriyaki recipe is here to satisfy your taste buds while keeping you on track. Using simple ingredients and a few clever substitutions, you can enjoy this classic dish without the extra calories.
Ingredients for a Delightful Meal
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 1/4 cup low-sodium soy sauce
- 1/4 cup mirin (sweet rice wine)
- 1/4 cup sake (Japanese rice wine) or dry white wine
- 2 tablespoons brown sugar substitute
- 1 tablespoon cornstarch
- 1 teaspoon grated fresh ginger
- 2 cloves garlic, minced
- 1 green onion, thinly sliced
Step-by-Step Culinary Adventure
1. Marinate the Chicken: In a large bowl, combine the chicken, soy sauce, mirin, sake, brown sugar substitute, ginger, and garlic. Mix well and let marinate for at least 30 minutes, or up to overnight.
2. Prepare the Sauce: In a small bowl, whisk together the cornstarch and 1/4 cup of water until smooth. Set aside.
3. Cook the Chicken: Heat a large skillet or wok over medium-high heat. Remove the chicken from the marinade and shake off any excess. Add the chicken to the skillet and cook until browned on all sides.
4. Add the Sauce: Pour the cornstarch mixture into the skillet and bring to a boil. Reduce heat and simmer, stirring constantly, until the sauce thickens and coats the chicken.
5. Garnish and Serve: Transfer the chicken teriyaki to a serving dish and garnish with green onions. Serve over rice or noodles, if desired.
Nutritional Information: A Health-Conscious Choice
Per serving (without rice or noodles):
- Calories: 250
- Protein: 30 grams
- Fat: 10 grams
- Carbohydrates: 15 grams
Health Benefits: A Symphony of Goodness
This low-calorie chicken teriyaki recipe offers a range of health benefits:
- Lean Protein: Chicken is an excellent source of lean protein, essential for building and repairing tissues.
- Low in Fat: This recipe uses minimal oil and substitutes brown sugar, reducing the fat content without compromising flavor.
- Antioxidant-Rich: Ginger and garlic are potent antioxidants that protect against cell damage and inflammation.
- Reduced Sodium: The use of low-sodium soy sauce helps reduce sodium intake, promoting heart health.
Cooking Tips: Enhancing Your Culinary Skills
- Use a Non-Stick Skillet: This will prevent the chicken from sticking and burning.
- Don’t Overcook the Chicken: Overcooked chicken becomes dry and tough. Cook until just cooked through to retain tenderness.
- Adjust the Sauce Thickness: If the sauce is too thick, add a little more water. If it’s too thin, add a little more cornstarch mixture.
- Experiment with Toppings: Add sesame seeds, crushed peanuts, or chopped pineapple to enhance the flavor and texture.
Variations: Catering to Diverse Tastes
- Vegetarian Option: Substitute tofu or tempeh for the chicken.
- Spicy Teriyaki: Add a pinch of red pepper flakes or chili powder to the sauce for a kick.
- Grilled Teriyaki: Grill the chicken skewers and brush with the teriyaki sauce for a smoky flavor.
Finishing Touches: A Culinary Masterpiece
This low-calorie chicken teriyaki recipe is a culinary triumph that combines flavorsome ingredients with health-conscious choices. Whether you’re a seasoned chef or a novice in the kitchen, this recipe will guide you towards a delectable and nutritious meal. So, gather your ingredients, ignite your culinary passion, and let the flavors of chicken teriyaki dance on your palate.
Frequently Asked Questions
Q: Can I use honey instead of brown sugar substitute?
A: Yes, you can substitute honey for brown sugar substitute, but adjust the amount as honey is sweeter.
Q: Can I make this recipe in a slow cooker?
A: Yes, cook the chicken in the slow cooker on low for 4-6 hours, or on high for 2-3 hours.
Q: How can I store leftover chicken teriyaki?
A: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop.
