Teriyaki Chicken Breasts

Gluten Free
Dairy Free
Low Fod Map
Health score
5%
Teriyaki Chicken Breasts
30 min.
4
351kcal

Suggestions


Are you ready to elevate your dinner game with a delicious dish that’s both flavorful and accommodating to various dietary needs? Look no further than our gluten-free, dairy-free, and low FODMAP Teriyaki Chicken Breasts! This easy-to-follow recipe yields tender, succulent chicken infused with the rich, sweet, and savory flavors of traditional Japanese teriyaki sauce.

In just 30 minutes, you can whip up a satisfying meal that serves four, making it perfect for a family lunch or dinner gathering. With only a handful of simple ingredients like soy sauce, sake, and mirin mixed with freshly grated ginger, you’ll create a mouthwatering glaze that penetrates deep into the chicken, ensuring each bite is bursting with flavor.

This dish not only tantalizes your taste buds but also provides a balanced nutritional profile, with 351 calories per serving, comprising a healthy dose of protein to keep you energized throughout the day. Plus, the toasted sesame seeds add an appealing crunch, making every bite a delightful experience.

Whether you pair it with perfectly cooked plain white rice or your favorite vegetable side, this Teriyaki Chicken is sure to impress! So gather your ingredients and get ready to indulge in a meal that’s as wholesome as it is delicious.

Ingredients

  • 0.8 cup soya sauce 
  • 0.8 cup sake 
  • 0.8 cup mirin 
  • tablespoon sugar 
  • inch ginger grated fine
  •  chicken breasts boneless skinless for 30 minutes to come to room temp
  • tablespoon sesame seed 

Equipment

  • bowl
  • frying pan
  • pot
  • aluminum foil

Directions

  1. Mix the grated ginger, sugar, soy sauce, sake and mirin in a pot and bring to a boil.
  2. Add the chicken breasts, return to a simmer, then lower the heat to the lowest possible setting (warm if you can), on your smallest burner, and cover. The idea is to cook the chicken as gently as possible, below a simmer. Cook for 20 minutes. If you are working with somewhat large chicken breasts, you may need to cook them longer, or cut them in half before cooking.
  3. Toast the sesame seeds: While the chicken is poaching, toast the sesame seeds in a dry pan until they begin to brown. Move to a small bowl and set aside.
  4. Remove the chicken breasts from the teriyaki sauce, set on a plate and wrap with foil.
  5. Reduce sauce: Bring the sauce back to a boil and boil vigorously until the sauce is reduced to a syrup, about 8 to 10 minutes. Keep an eye on the sauce, stirring it occasionally.
  6. Slice the chicken, cover with sauce, sprinkle with sesame seeds and serve: To serve, slice the chicken breasts, cover with the teriyaki sauce and sprinkle sesame seeds on them.
  7. Serve with plain white rice.

Nutrition Facts

Calories351kcal
Protein38.4%
Fat14.66%
Carbs46.94%

Properties

Glycemic Index
33.77
Glycemic Load
8.89
Inflammation Score
-3
Nutrition Score
14.996521572704%

Nutrients percent of daily need

Calories:350.79kcal
17.54%
Fat:5.01g
7.71%
Saturated Fat:0.93g
5.8%
Carbohydrates:36.1g
12.03%
Net Carbohydrates:35.24g
12.81%
Sugar:23.17g
25.74%
Cholesterol:72.32mg
24.11%
Sodium:2901.19mg
126.14%
Alcohol:11.67g
100%
Alcohol %:5.61%
100%
Protein:29.53g
59.06%
Vitamin B3:13.7mg
68.49%
Selenium:38.6µg
55.14%
Vitamin B6:0.97mg
48.39%
Phosphorus:322.3mg
32.23%
Vitamin B5:1.78mg
17.79%
Manganese:0.34mg
16.85%
Magnesium:64.27mg
16.07%
Potassium:547.79mg
15.65%
Copper:0.26mg
13.07%
Iron:2.1mg
11.65%
Vitamin B2:0.19mg
11.29%
Vitamin B1:0.13mg
8.67%
Zinc:1.17mg
7.79%
Calcium:56mg
5.6%
Folate:16.42µg
4.11%
Vitamin B12:0.23µg
3.77%
Fiber:0.86g
3.42%
Vitamin C:1.44mg
1.75%
Vitamin E:0.23mg
1.53%