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
- 1Combine together the crushed garlic, soy sauce, mirin, sake and sugar in a small bowl; mix well until sugar dissolves.
- 2Pierce each chicken thigh with the tip of a sharp knife all over to ensure a faster cook time. This also helps the sauce absorb through the chicken instead of just coating it.
- 3Heat the oil in a good quality non-stick pan or well seasoned skillet over medium heat. Sear the chicken for about 7-8 minutes each side, (depending on the thickness of each chicken thigh and how many incisions made), until golden browned and nearly cooked through to the bone.
- 4Drain any excess fat released from the chicken out of the pan (blot with paper towel if it's easier).**See Notes.
- 5Pour in the sauce and shake the pan around to evenly distribute the sauce. Cover pan with a lid and cook for a further minute.
- 6Uncover and continue to cook until the teriyaki sauce thickens and reduces down (about 5-6 minutes). Coat each thigh in the sauce. Top with green onion (or shallot) slices. Serve immediately over steamed rice or vegetables.
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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