Sticky Ginger Soy Glazed Chicken
Sticky Ginger Soy Glazed Chicken delivers 19g protein and 205 calories per serving — a low-calorie, high-protein option that scales across your whole day. Batch-preps 8 servings on the stovetop in minutes, giving you consistent portion control throughout the week. Stack multiple servings to hit protein targets without excess calories.
Ingredients
- •Brown sugar(60g)
- •Soy Sauce, Low Sodium(45g)
- •Garlic
- •Ginger, Fresh Root(15g)
- •Black Pepper (Freshly Cracked, $0.05)
- •Vegetable oil(15g)
- •Chicken Thigh, Boneless Skinless(794g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Vegetable oil(8g)
- •Green Onion (Scallion)
- •Sesame seeds(5g)
Instructions
- 1Mince the garlic and grate the ginger using a fine holed cheese grater or box grater. In a small bowl stir together the brown sugar, soy sauce, garlic, ginger, some freshly cracked pepper (about 15 cranks of a pepper mill), and cooking oil.
- 2Place the chicken thighs in a shallow dish or a gallon size zip lock bag. Pour the marinade over the chicken and turn to coat. Cover the chicken and marinate for at least 30 minutes or up to a day (refrigerated).
- 3When ready to cook the chicken, heat a large skillet over medium flame. Once hot, add 1/2 Tbsp cooking oil and swirl to coat the bottom of the skillet.
- 4Add half of the chicken pieces and let cook until well browned on each side and cooked through. Remove the cooked chicken to a clean plate, then repeat with the second batch.
- 5Once all the chicken has been removed from the skillet, pour the leftover marinade into the skillet and allow it to come up to a boil. Whisk the marinade as it boils to dissolve any browned bits from the skillet. Let it continue to boil until it reduces to a thick glaze*.
- 6Turn the heat off, add the cooked chicken back to the skillet, and dredge it in the thick glaze. Garnish with sliced green onions and sesame seeds if desired.
Nutrition — Per Serving
205
calories
19g
protein
11g
fat
- Carbohydrates
- 8g
- Saturated fat
- 2.1g
- Sodium
- 267 mg
- Dietary fiber
- 0.1g
8 servings per batch · ~118g each
Macro data sourced from USDA FoodData Central
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How much protein does Sticky Ginger Soy Glazed Chicken have per serving?
Each serving contains 19g of protein for 205 calories, with 11g fat and 8g carbs. The low calorie-to-protein ratio makes this an efficient lean protein option for macro tracking.
How long does Sticky Ginger Soy Glazed Chicken take to prep?
Marked as quick prep on the stovetop and batch-yields 8 servings per cooking session. This high servings-per-batch ratio means you can meal-prep an entire week in one go.
Is Sticky Ginger Soy Glazed Chicken good for fat loss?
At 205 calories and 19g protein per serving with minimal fat, this is a lean protein staple for cutting phases. The low carb content lets you allocate carb macros to vegetables or post-workout meals elsewhere.
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