Chicken Teriyaki

Gluten Free
Dairy Free
Low Fod Map
Health score
4%
Chicken Teriyaki
60 min.
6
510kcal

Suggestions

There is something truly magical about the way sweet, savory, and aromatic flavors dance together on the palate, and this Gluten-Free, Dairy-Free, and Low Fodmap Chicken Teriyaki recipe captures that essence perfectly. In just an hour, you can transform simple chicken thigh fillets into a restaurant-quality main dish that feels like a warm embrace on a chilly evening. What makes this version special is its thoughtful adherence to dietary needs without sacrificing any of the rich, umami depth that defines classic teriyaki. The marinade, a harmonious blend of sake, mirin, soy sauce, fresh ginger, and a hint of sesame oil, penetrates the meat to lock in moisture while infusing it with an irresistible aroma.

Using chicken thighs ensures a tender, juicy texture that stands up beautifully to the bold flavors of the sauce, making it an ideal choice for those managing specific dietary restrictions. As the chicken simmers in its own glaze, the sauce reduces into a thick, dark, sticky syrup that clings to every bite, offering a perfect balance of sweetness and saltiness. This dish is not only a weeknight hero but also a delightful centerpiece for dinner parties where inclusivity is key, as it caters to gluten-free, dairy-free, and Low Fodmap lifestyles seamlessly.

Served alongside a comforting mound of fluffy sushi rice, this meal is a complete culinary experience that satisfies both the heart and the soul. Whether you are looking for a quick lunch or a hearty dinner that the whole family will enjoy, this recipe delivers on every level. The combination of tender chicken, glossy sauce, and fragrant rice creates a symphony of flavors that will leave you craving more, proving that healthy eating can be anything but boring. Gather your ingredients, fire up the stove, and get ready to enjoy a dish that is as easy to make as it is delicious to eat.

Ingredients

  • 1.8 pounds scissored into bite-sized pieces organic (no skin or bones)
  • 1.8 cups sushi rice cooked
  • teaspoons gingerroot fresh grated
  • tablespoons brown sugar light
  • 0.3 cup mirin sweet ( Japanese rice wine)
  • teaspoon vegetable oil; peanut oil preferred 
  • tablespoons sake (Japanese Rice Wine)
  • servings splash sesame oil 
  • 0.3 cup soya sauce 

Equipment

  • bowl
  • frying pan
  • aluminum foil
  • slotted spoon

Directions

  1. Combine the sake, mirin, soy sauce, sugar, ginger and sesame oil in a dish that you can steep the chicken in, (I use a 23cm square dish, but anything of similar dimensions would do).
  2. Add the prepared chicken pieces and leave for 15 minutes.
  3. Heat the peanut oil in a large shallow frying pan or casserole (that has a lid) over medium heat. Using a slotted spoon, transfer the chicken pieces from the marinade to the pan.
  4. Saute them until they look cooked on the outside.
  5. Add the marinade to the chicken pieces and bring to a bubble, then turn down the heat to a gentle simmer, put the lid on and cook for about 5 minutes.
  6. Cut into a piece of chicken to make sure it's cooked through.
  7. Remove the cooked pieces with a slotted spoon (you could keep them in a bowl covered in aluminum foil to keep them warm) and turn the heat up under the pan to let the liquid boil down to a thick dark syrup.
  8. Return the chicken pieces back to the pan, stir well so that all the chicken pieces are coated in the sticky savory syrup.
  9. Serve with a comforting pile of sushi rice and perhaps some steamed baby bok choy or other veggies of your choice.

Nutrition Facts

Calories510kcal
Protein19.25%
Fat67.41%
Carbs13.34%

Properties

Glycemic Index
5
Glycemic Load
0.08
Inflammation Score
-2
Nutrition Score
10.362173921712%

Nutrients percent of daily need

Calories:510.25kcal
25.51%
Fat:36.75g
56.54%
Saturated Fat:8.05g
50.29%
Carbohydrates:16.36g
5.45%
Net Carbohydrates:15.77g
5.73%
Sugar:4.08g
4.53%
Cholesterol:129.65mg
43.22%
Sodium:645.89mg
28.08%
Alcohol:2.41g
100%
Alcohol %:1.35%
100%
Protein:23.62g
47.24%
Selenium:27.92µg
39.89%
Vitamin B3:6.68mg
33.41%
Vitamin B6:0.49mg
24.45%
Phosphorus:226.94mg
22.69%
Vitamin B5:1.5mg
14.96%
Vitamin B12:0.85µg
14.11%
Zinc:1.91mg
12.73%
Vitamin B2:0.2mg
11.54%
Manganese:0.21mg
10.32%
Potassium:308.62mg
8.82%
Magnesium:33.09mg
8.27%
Vitamin B1:0.11mg
7.59%
Iron:1.24mg
6.86%
Copper:0.11mg
5.51%
Vitamin K:4.69µg
4.46%
Vitamin E:0.6mg
4%
Fiber:0.6g
2.39%
Vitamin A:103.19IU
2.06%
Calcium:17.71mg
1.77%
Folate:6.33µg
1.58%