Garlic Teriyaki Chicken Thighs
These Garlic Teriyaki Chicken Thighs provide 24g protein and 287 calories per serving — a leaner poultry option that stays moist through reheating. Batch-preps 5 servings in quick time on the stovetop, supporting your meal prep calendar when you're rotating chicken variety. Use this to complement higher-protein mains or anchor plates where you're building toward 40g+ per meal.
Ingredients
- •Garlic(240g)
- •Soy Sauce, Low Sodium(60g)
- •Mirin, Sweet Rice Wine(45g)
- •Rice Wine, Dry (Sake)(45g)
- •2 tablespoons sugar
- •Vegetable oil(15g)
- •Chicken Thigh, Boneless Skinless(539g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Green Onion (Scallion)
Instructions
- 1Mince the fresh garlic and combine with low-sodium soy sauce, mirin, and sake in a small bowl; stir until well combined.
- 2Pierce each chicken thigh all over with a sharp knife tip to help the sauce penetrate and ensure even cooking.
- 3Heat the vegetable oil in a large non-stick skillet over medium-high heat. Once shimmering, place chicken thighs skin-side down and cook 7–8 minutes until the skin is golden brown and crispy, then flip and cook the other side 6–7 minutes until golden brown and the internal temperature reaches 165°F.
- 4Carefully drain excess fat from the pan using a spoon or by tilting and blotting with a paper towel.
- 5Pour the garlic teriyaki sauce into the pan and shake to coat all thighs evenly. Cover with a lid and cook over medium heat for 1 minute.
- 6Uncover and continue cooking 5–6 minutes over medium heat, stirring occasionally, until the sauce thickens and coats the chicken with a glossy finish.
- 7Divide the chicken thighs and sauce evenly among 5 airtight containers while hot. Top each portion with sliced green onions.
- 8Store refrigerated up to 4 days; reheat gently in a skillet over medium heat or microwave until warmed through before serving.
Nutrition — Per Serving
287
calories
24g
protein
12g
fat
- Carbohydrates
- 18g
- Saturated fat
- 2.3g
- Sodium
- 508 mg
- Dietary fiber
- 1.1g
5 servings per batch · ~189g each
Macro data sourced from USDA FoodData Central
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How much protein does Garlic Teriyaki Chicken Thighs have per serving?
Each serving delivers 24g of protein and 287 calories, with 12g fat and 18g carbs. This is a lower-calorie option that still provides meaningful protein for a single serving.
How long does Garlic Teriyaki Chicken Thighs take to prep?
Quick prep with 5 servings means you're batch-cooking multiple meals efficiently on the stovetop. This yield is ideal for 5-day meal prep cycles with minimal active cooking time.
Is Garlic Teriyaki Chicken Thighs good for fat loss?
At 287 calories per serving with 24g protein, this recipe fits fat loss phases where you need complete meals under 300 calories. The carb content is moderate at 18g, leaving room for additional carbs or sides throughout your day.
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