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
- 1Place the chicken in a bowl with 1 tablespoon of the soy sauce, salt, and pepper. Stir to coat. Sprinkle 1 teaspoon of the cornstarch over the top and stir once more. Set aside.
- 2In a medium bowl or large liquid measuring cup with a spout, whisk together the water, honey, rice vinegar, garlic, ginger, red pepper flakes, and the remaining 1/4 cup soy sauce and 2 teaspoons cornstarch until smoothly combined. Set near the stove.
- 3In a large nonstick skillet or wok, heat the oil over medium-high heat. Once the oil is hot and shimmering, add the chicken in a single layer. Let cook undisturbed on the first side until deeply golden, about 2 to 3 minutes, then turn the chicken pieces and continue cooking until the chicken is browned all over and cooked through, about 2 to 3 minutes more.
- 4Towards the end of the cooking time, steam the vegetables (if using).
- 5Pour in the sauce and stir to coat the chicken. Let simmer, stirring frequently, until the sauce thickens and looks sticky and glossy, about 1 to 2 minute. Stir in about two-thirds of the green onions. Serve hot with rice, steamed vegetables, and a sprinkle of the remaining green onions.
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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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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