Teriyaki Chicken Thighs

Dairy Free
Health score
26%
Teriyaki Chicken Thighs
20 min.
4
490kcal

Suggestions


Indulge in the delightful flavors of Teriyaki Chicken Thighs, a dish that perfectly balances savory and sweet, making it an ideal choice for lunch or dinner. This quick and easy recipe is not only dairy-free but also packed with protein, making it a wholesome option for those looking to enjoy a nutritious meal without compromising on taste.

In just 20 minutes, you can create a mouthwatering main course that serves four, perfect for family gatherings or a cozy dinner with friends. The succulent skinless, boneless chicken thighs are marinated in a rich low-sodium teriyaki sauce, enhanced with fresh ginger and garlic, ensuring every bite is bursting with flavor. Paired with your choice of soba, whole-wheat spaghetti, or lo mein noodles, and vibrant sugar snap peas, this dish is as visually appealing as it is delicious.

What sets this recipe apart is its versatility; you can easily customize it to suit your taste preferences. Whether you prefer a little extra spice or a touch more sweetness, the teriyaki mixture can be adjusted to create your perfect flavor profile. Plus, the addition of sliced green onions as a garnish adds a fresh crunch that elevates the dish even further.

So, gather your ingredients and get ready to impress your loved ones with this quick, satisfying, and flavorful Teriyaki Chicken Thighs recipe that will surely become a staple in your culinary repertoire!

Ingredients

  • tablespoons cider vinegar 
  • teaspoons ginger fresh grated
  •  garlic cloves minced
  • servings garnish: green onions sliced
  • 0.5 pound lo mein noodles whole-wheat
  • servings pepper freshly ground to taste
  • servings salt to taste
  • tablespoon sesame oil toasted
  • 1.5 pounds chicken thighs boneless skinless
  • cup snow peas trimmed
  • 0.7 cup teriyaki sauce low-sodium

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Preheat oven to 42
  2. Combine first 5 ingredients in a bowl. Reserve 1/4 cup teriyaki mixture for pasta. Rinse chicken with cold water, pat dry, and arrange on a baking dish.
  3. Brush both sides of chicken with teriyaki mixture, and season with salt and pepper.
  4. Bake at 425 for 10 minutes or until juices run clear, basting after 5 minutes.
  5. Cook pasta according to package directions, adding peas 1 to 2 minutes before end of cooking time.
  6. Drain pasta and peas, rinse under cold water, and drain thoroughly.
  7. Transfer to a serving dish, and toss with reserved 1/4 cup teriyaki mixture. Slice chicken, and divide evenly over pasta; garnish, if desired.

Nutrition Facts

Calories490kcal
Protein36.28%
Fat20.71%
Carbs43.01%

Properties

Glycemic Index
37.25
Glycemic Load
0.29
Inflammation Score
-7
Nutrition Score
29.837826117225%

Flavonoids

Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:490.46kcal
24.52%
Fat:11.37g
17.5%
Saturated Fat:2.41g
15.07%
Carbohydrates:53.13g
17.71%
Net Carbohydrates:52.21g
18.99%
Sugar:7.95g
8.83%
Cholesterol:161.59mg
53.86%
Sodium:2190.83mg
95.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.82g
89.64%
Selenium:80.8µg
115.43%
Manganese:1.89mg
94.4%
Vitamin B3:13.22mg
66.08%
Phosphorus:556.88mg
55.69%
Vitamin B6:0.99mg
49.74%
Magnesium:157.92mg
39.48%
Vitamin B1:0.49mg
32.51%
Vitamin B5:2.9mg
28.96%
Zinc:4.09mg
27.28%
Iron:4.89mg
27.17%
Vitamin B2:0.44mg
26.02%
Vitamin K:24.14µg
22.99%
Copper:0.43mg
21.69%
Potassium:729.21mg
20.83%
Vitamin C:16.35mg
19.81%
Vitamin B12:1.09µg
18.14%
Folate:57.26µg
14.32%
Vitamin A:367.64IU
7.35%
Calcium:68.81mg
6.88%
Fiber:0.92g
3.67%
Vitamin E:0.49mg
3.26%
Source:My Recipes