
Chicken Teriyaki
This Chicken Teriyaki delivers 34g protein and 280 calories per serving — a lean dinner option that avoids excess oil while maintaining flavor through sauce. Quick-preps 4 servings on the stovetop, covering your training week without resorting to plain chicken. Works for both cutting phases and maintaining muscle during moderate calorie deficits.
Ingredients
- •Chicken Breast, Boneless Skinless(567g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Soy Sauce, Low Sodium(60g)
- •1/4 teaspoon kosher salt
- •1/4 teaspoon ground black pepper
- •Cornstarch(15g)
- •1/4 cup water
- •Honey(45g)
- •Vinegar, Rice(15g)
- •Garlic(15g)
- •Ginger, Fresh Root(15g)
- •Red pepper flakes(1g)
- •Canola oil(15g)
- •Green Onion (Scallion)(120g)
- •Vegetables, Stir-Fry Blend, Frozen
- •Rice, Brown, Long-Grain
Instructions
- 1Cut the chicken breast into bite-sized pieces and toss in a bowl with 1 tablespoon soy sauce and 1 teaspoon cornstarch until evenly coated. Set aside.
- 2In a small bowl, whisk together the remaining soy sauce, honey, rice vinegar, minced fresh garlic, minced fresh ginger, red pepper flakes, and remaining 2 teaspoons cornstarch until smooth. Set near the stove.
- 3Cook the brown rice according to package directions in a separate pot; set aside when done.
- 4Heat the canola oil in a large nonstick skillet over medium-high heat until shimmering, about 1–2 minutes. Add the chicken in a single layer and cook undisturbed for 2–3 minutes until deeply golden brown on the first side. Turn the chicken and cook for another 2–3 minutes until no longer pink inside and internal temperature reaches 165°F.
- 5While the chicken finishes cooking, steam the frozen stir-fry vegetable medley according to package directions.
- 6Pour the teriyaki sauce into the skillet with the chicken, stirring constantly over medium heat for 1–2 minutes until the sauce thickens and becomes glossy and sticky. Stir in two-thirds of the sliced green onions.
- 7Divide the brown rice evenly into 4 airtight containers while hot. Top each portion with equal amounts of chicken teriyaki, steamed vegetables, and remaining green onions. Store in the refrigerator.
Nutrition — Per Serving
280
calories
34g
protein
8g
fat
- Carbohydrates
- 18g
- Saturated fat
- 1.1g
- Sodium
- 610 mg
- Dietary fiber
- 1.2g
4 servings per batch · ~217g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Chicken Teriyaki have per serving?
Each serving delivers 34g of protein and 280 calories with 8g fat and 18g carbs, providing lean macros in a compact calorie package. The protein-to-calorie ratio is exceptional for hitting daily protein goals without excess calories.
How long does Chicken Teriyaki take to prep?
This is a quick prep recipe that yields 4 servings on the stovetop, so you can prepare multiple batches across a meal prep session to hit weekly targets. The 4-serving batch size works well when combined with 2-3 other recipes to complete a full meal prep lineup.
Is Chicken Teriyaki good for fat loss?
At 280 calories and 34g protein per serving, this recipe is well-suited for fat loss phases where you need high protein in a calorie-controlled serving. The 18g carbs provide enough energy for training without the excess calories that larger carb portions would add.
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