Macro-Friendly, High Protein Homemade Chicken Teriyaki

Ingredients

• 2 cloves Garlic (very finely minced)
• 0.25 cup Soy Sauce (regular or low‑sodium)
• 2 tablespoons Mirin (Japanese sweet rice wine)
• 2 tablespoons Brown Sugar (light brown sugar)
• 1 tablespoon Cornstarch (mixed with 2 tbsp water to form slurry)
• 2 tablespoons Water (room temperature, for slurry)
• 1.5 pounds Boneless Skinless Chicken Thighs (cut into bite‑size pieces)
• 1 teaspoon Fish Sauce (adds umami depth)
• 2 tablespoons Avocado Oil (high smoke point oil for high heat)
• 2 cups Cooked Rice (white or brown rice, cooked)

Instructions

1. Prepare Garlic

   Peel 2 cloves of garlic and mince them very finely until they resemble a paste.

   Time: PT2M

2. Combine Sauce Ingredients

   In a saucepan, combine 1/4 cup soy sauce, 2 tbsp mirin, 2 tbsp brown sugar, and the minced garlic. Stir to dissolve.

   Time: PT1M

3. Simmer Sauce

   Place the saucepan over medium heat and bring to a gentle simmer. Cook for 3–4 minutes until the mixture reduces slightly and the sugar is fully dissolved.

   Time: PT4M

   Temperature: medium heat

4. Thicken with Cornstarch Slurry

   Mix 1 tbsp cornstarch with 2 tbsp water to form a slurry. Stir the slurry into the simmering sauce and continue cooking for 2 minutes until the sauce thickens and becomes glossy.

   Time: PT2M

   Temperature: medium heat

5. Cut and Marinate Chicken

   Trim any excess fat from 1.5 lb boneless skinless chicken thighs and cut into bite‑size pieces. In a mixing bowl, toss the chicken with 2 tbsp of the prepared teriyaki sauce, 1 tsp fish sauce, and 2 tbsp avocado oil until evenly coated.

   Time: PT7M

6. Sear Chicken (First Batch)

   Heat a skillet over high heat. Add a thin layer of avocado oil if needed. Add half of the chicken pieces in a single layer. Cook without moving for 2 minutes to develop a crust, then stir and cook another 2–3 minutes until the exterior is caramelized and the interior is nearly cooked through.

   Time: PT5M

   Temperature: high heat

7. Sear Chicken (Second Batch)

   Repeat the same process with the remaining chicken pieces.

   Time: PT5M

   Temperature: high heat

8. Glaze with Remaining Sauce

   Return all cooked chicken to the skillet, pour the remaining teriyaki sauce over it, and toss for 1–2 minutes until the sauce coats each piece and becomes sticky.

   Time: PT2M

   Temperature: high heat

9. Plate and Serve

   Serve the glazed teriyaki chicken over 2 cups of cooked rice. Garnish with sliced green onions or sesame seeds if desired.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

30 g

Carbohydrates

20 g

Fat

12 g

Fiber

1 g