Are you a fan of Asian cuisine and looking for a delicious and healthy chicken dish? Look no further than Chicken Teriyaki! This Japanese-inspired dish is known for its savory and slightly sweet flavor and is a popular option in restaurants and homes around the world. In this blog, we’ll dive into the history and origin of Chicken Teriyaki, explore the many variations and ways to prepare it, and discuss its health benefits and nutritional value.
Origin and History of Chicken Teriyaki
Teriyaki is a cooking technique used in Japanese cuisine where foods are grilled, broiled, or pan-fried with a glaze made of soy sauce, sake, and sugar. This method of cooking was originally used to preserve fish, but over time it evolved to include meats such as chicken, beef, and pork. Teriyaki became popular in Japan during the mid-17th century, and it wasn’t long before it became a staple dish in Japanese restaurants around the world. Chicken Teriyaki, specifically, gained popularity in the United States during the 1960s, as Japanese cuisine became more mainstream.
Everything about Chicken Teriyaki
This dish typically consists of bite-sized chicken pieces that are marinated in a mixture of soy sauce, sake or mirin (sweet rice wine), and sugar, then grilled or pan-fried until cooked through. The sauce is usually made from the same marinade ingredients, thickened with cornstarch to create a glaze. This dish is often served over rice, with a side of steamed vegetables or salad.
It is a delicious dish that has been enjoyed by people all around the world. It’s a dish that is easy to prepare and can be made in a variety of ways. In this section, we will discuss some popular chicken teriyaki recipes and the ingredients that go into them.
Chicken Teriyaki Recipe Tasty
Ingredients:
- 4 chicken breasts
- 1/2 cup soy sauce
- 1/4 cup honey
- 1/4 cup rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon ginger, minced
- 3 cloves garlic, minced
- 2 tablespoons cornstarch
- 2 tablespoons water
- Green onions, sliced
Instructions:
- Cut chicken breasts into bite-sized pieces.
- In a medium-sized bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, ginger, and garlic.
- Add chicken to the bowl and toss until fully coated in the marinade.
- Let chicken marinate for at least 30 minutes, up to overnight.
- In a large skillet, cook chicken over medium-high heat until cooked through and browned on all sides, about 5-7 minutes.
- In a small bowl, whisk together cornstarch and water to make a slurry.
- Pour the slurry into the skillet and stir until the sauce thickens about 1-2 minutes.
- Serve chicken teriyaki over rice and garnish with sliced green onions.
Chicken Teriyaki Subway
If you’re in a rush and don’t have time to make this dish at home, you can always grab a sandwich at Subway. The chicken teriyaki sandwich is a popular item on their menu and is made with juicy strips of teriyaki-glazed chicken breast, fresh veggies, and your choice of bread.
Easy Chicken Teriyaki Recipe
Ingredients:
- 4 boneless, skinless chicken thighs
- 1/4 cup soy sauce
- 1/4 cup mirin
- 1/4 cup sake
- 2 tablespoons honey
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
Instructions:
- Preheat oven to 375°F (190°C).
- In a small bowl, whisk together soy sauce, mirin, sake, honey, garlic, and ginger.
- Place chicken thighs in a baking dish and pour marinade over them, making sure to coat evenly.
- Bake chicken for 25-30 minutes, until cooked through and glazed.
- Serve chicken teriyaki over rice and steamed vegetables.
Chicken Teriyaki Noodles
Ingredients:
- 8 oz. udon noodles
- 2 tablespoons vegetable oil
- 1 lb. boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 onion, sliced
- 1/2 cup chicken broth
- 1/4 cup soy sauce
- 2 tablespoons mirin
- 1 tablespoon honey
- 2 teaspoons cornstarch
- 2 teaspoons water
- Green onions, sliced
Instructions:
- Cook udon noodles according to package instructions and set aside.
- Heat vegetable oil in a large skillet over medium-high heat.
- Add chicken and cook until browned and cooked through about 5-7 minutes.
- Add bell peppers and onion to the skillet and cook until tender, about 3-5 minutes.
- In a small bowl, whisk together chicken broth, soy sauce, mirin, and honey.
- Pour the sauce over the chicken and vegetables in the skillet and
How to make Chicken Teriyaki Sauce
The sauce is the highlight of the dish and brings the flavors together. The recipe for the sauce can vary, but most versions include soy sauce, mirin, sake, and sugar.
Ingredients:
- 1/2 cup soy sauce
- 1/4 cup mirin
- 1/4 cup sake
- 1/4 cup brown sugar
- 1 teaspoon minced garlic
- 1 teaspoon minced ginger
- 1 tablespoon cornstarch
- 1 tablespoon water
Instructions:
- In a small saucepan, combine the soy sauce, mirin, sake, brown sugar, garlic, and ginger.
- Bring the mixture to a boil over medium-high heat, stirring constantly.
- Reduce the heat to low and let the mixture simmer for about 5 minutes until the sugar has dissolved.
- In a small bowl, mix together the cornstarch and water to make a slurry.
- Add the slurry to the saucepan and whisk until the sauce has thickened.
- Remove from heat and let cool to room temperature.
How to Make Chicken Teriyaki
Ingredients:
- 4 boneless, skinless chicken breasts
- Salt and pepper
- 1/4 cup cornstarch
- 2 tablespoons vegetable oil
- 1/2 cup teriyaki sauce (recipe above)
Instructions:
- Season the chicken breasts with salt and pepper on both sides.
- Coat each chicken breast with cornstarch, shaking off any excess.
- Heat the vegetable oil in a large skillet over medium-high heat.
- Add the chicken breasts and cook for about 5 minutes on each side until golden brown and cooked through.
- Pour the teriyaki sauce over the chicken breasts and let cook for another 2-3 minutes, flipping the chicken breasts occasionally to coat them in the sauce.
- Remove from heat and let rest for a few minutes before serving.
What to Serve with Chicken Teriyaki
This is a versatile dish that can be served with a variety of sides. Some popular options include:
- Steamed rice
- Stir-fried vegetables (such as broccoli, bell peppers, and carrots)
- Soba noodles
- Edamame
- Miso soup
- Seaweed salad
Health Benefits
They can be a healthy meal option if prepared with lean protein, whole grains, and plenty of vegetables. Here are some of the health benefits of the dish:
- Lean protein: Chicken is a lean source of protein that can help with muscle growth and repair.
- Whole grains: If served with brown rice or soba noodles, chicken teriyaki can provide whole-grain carbohydrates that can help with sustained energy and digestion.
- Vegetables: Adding vegetables to the dish can increase its nutrient content and provide fiber, vitamins, and minerals.
- Low in saturated fat: If made with skinless chicken breasts and minimal oil, chicken teriyaki can be a low-fat meal option.
Nutritional Values
Now that we have seen the health benefits of chicken teriyaki, let’s take a look at its nutritional value. A serving of 3.5 ounces (100 grams) of this dish contains:
- Calories: 215
- Protein: 22 grams
- Fat: 8 grams
- Carbohydrates: 14 grams
- Sugar: 12 grams
- Sodium: 790 mg
As we can see, this is a good source of protein, but it also contains a high amount of sodium and sugar due to the teriyaki sauce. It is important to consume it in moderation and pair it with low-sodium and low-sugar sides such as steamed vegetables or brown rice.
Frequently Asked Questions
- Is chicken teriyaki healthy? Yes, chicken teriyaki can be healthy as it is a good source of protein and can be paired with healthy sides such as steamed vegetables or brown rice. However, it is important to consume it in moderation and choose low-sodium and low-sugar options.
- What is teriyaki sauce made of? Teriyaki sauce is made of soy sauce, sake, mirin, sugar, and ginger.
- Can I make chicken teriyaki without a grill? Yes, chicken teriyaki can be made in a pan or in the oven. Simply cook the chicken in a pan or bake it in the oven and then add the teriyaki sauce.
- Is chicken teriyaki gluten-free? It depends on the type of soy sauce used. Traditional soy sauce contains wheat and is not gluten-free, but there are gluten-free soy sauce options available.
Conclusion
This is a delicious and easy-to-make dish that has become a favorite around the world. Its sweet and savory flavor is achieved through the use of teriyaki sauce, which is a combination of soy sauce, sake, mirin, sugar, and ginger. This dish is not only tasty but also has many health benefits, including its high protein content and its ability to boost the immune system and reduce inflammation.
When this dish, it is important to choose healthy sides and consume it in moderation due to the high amount of sodium and sugar in the teriyaki sauce. Nevertheless, chicken teriyaki is a great dish for a quick and easy weeknight meal or a fun and flavorful weekend dinner.