How to Make Healthier Chicken Teriyaki
September 9, 2024
This healthier version of teriyaki chicken has a sweet and savory balance from the honey and soy sauce, with a slight tang from the rice vinegar. The ginger and garlic provide warmth and a fragrant kick, while the green onions and sesame seeds add a fresh and nutty finish.
Teriyaki sauce has its origins in Japan, where “teriyaki” refers to a cooking method involving grilling or broiling meats with a glaze made from soy sauce, mirin (a sweet rice wine), and sugar. The word “teri” means “shine” or “luster,” which refers to the glossy finish the sauce gives to foods, and “yaki” means “grill” or “broil.” In Japan, teriyaki is commonly used with fish like salmon, mackerel, or yellowtail.
When Japanese immigrants brought teriyaki to the U.S., particularly to Hawaii, it adapted to local ingredients and tastes. Pineapple juice and honey often replaced or supplemented traditional Japanese ingredients, giving the sauce a sweeter, tropical flavor. This version quickly gained popularity, and teriyaki sauce spread across the mainland, becoming a staple in American cuisine.
Why Teriyaki is So Popular in the U.S.:
Sweet and Savory Balance: The combination of salty soy sauce with the sweetness from sugar or honey creates an appealing flavor profile that pleases a wide range of palates.
Versatility: Teriyaki sauce works well with a variety of proteins like chicken, beef, pork, and even tofu. It also pairs easily with vegetables, rice, and noodles, making it a versatile sauce in different dishes.
Ease of Use: Bottled teriyaki sauces are readily available in grocery stores, making it convenient for home cooks to whip up a flavorful meal with minimal preparation. Its simplicity makes it accessible to anyone looking to add a quick glaze to their dish.
Familiarity: As Asian-inspired cuisine gained popularity in the U.S., teriyaki dishes became a staple in restaurants and fast-food chains. Popular items like teriyaki chicken, beef, and stir-fries helped introduce people to the sauce in a familiar, approachable way.
Customizability: In the U.S., teriyaki sauce has evolved into numerous variations. You’ll find teriyaki with added garlic, ginger, chili, or even brown sugar, catering to different preferences and regional flavors.
Teriyaki’s sweetness, umami richness, and adaptability have solidified its place as a beloved sauce in American kitchens, appealing to both traditionalists and those seeking modern, fusion-inspired dishes
Healthy Honey Chicken Teriyaki
Ingredients:
2 boneless, skinless chicken breasts (about 12 oz)
2 tablespoons olive oil
1/4 cup low-sodium soy sauce
2 tablespoons honey
1 tablespoon rice vinegar
2 teaspoons fresh ginger, grated
2 cloves garlic, minced
1 tablespoon cornstarch (optional for thickening)
1/4 cup water (for the cornstarch slurry)
Sesame seeds, for garnish
Chopped green onions, for garnish
Instructions:
Prepare the sauce: In a small bowl, whisk together the soy sauce, honey, rice vinegar, grated ginger, and minced garlic until smooth.
Cook the chicken: Heat olive oil in a large skillet over medium heat. Slice the chicken breasts into thin strips or bite-sized pieces for faster cooking. Add the chicken to the pan and cook for 4-5 minutes per side, until golden brown and cooked through.
Add the sauce: Pour the honey teriyaki sauce over the cooked chicken. Let it simmer for about 5 minutes, stirring occasionally to coat the chicken in the sauce.
Thicken the sauce (optional): If you’d like a thicker sauce, dissolve 1 tablespoon of cornstarch in 1/4 cup water, then add it to the skillet. Stir until the sauce thickens.
Garnish and serve: Remove from heat and garnish with sesame seeds and chopped green onions. Serve over brown rice or with steamed vegetables for a balanced meal.
Nutritional Breakdown (Per Serving):
Servings: 2
Calories: 360 kcal
Protein: 35 g
Carbohydrates: 18 g
Sugars: 12 g (from honey)
Fat: 16 g
Saturated Fat: 2.5 g
Fiber: 0.5 g
Sodium: 890 mg
Cholesterol: 85 mg
This breakdown assumes no cornstarch is used and garnishes are added lightly. If served with rice or vegetables, the nutritional values will increase.