Teriyaki Chicken
This Teriyaki Chicken delivers 36g protein and 389 calories per serving — a reliable chicken option that balances protein with moderate calories. Batch-preps 6 servings on the stovetop, covering most of your week with consistent macros. Chicken-based protein that absorbs into your macros without spiking volume or prep time.
Ingredients
- •Chicken Breast, Boneless Skinless(907g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 teaspoon kosher salt
- •Vegetable oil(30g)
- •Cornstarch(45g)
- •1¼ cups cold water
- •Brown sugar(180g)
- •Soy Sauce, Low Sodium(120g)
- •Honey(15g)
- •Ginger, Fresh Root(3g)
- •Garlic powder(3g)
- •Sesame seeds
- •Green Onion (Scallion)
Instructions
- 1Sprinkle the chicken all over with the salt. Heat the vegetable oil in a large saucepan over medium-high heat. Once the oil is glistening, add the chicken and cook, undisturbed, until browned, 3-4 minutes per side.
- 2Meanwhile, in a medium bowl, combine the cornstarch with the water. Whisk in the brown sugar, soy sauce, honey, ginger, and garlic powder.
- 3Once the chicken is done, add the sauce to the pan and bring the sauce to a simmer over medium-high heat. Reduce the heat to medium and cook until the chicken is cooked through and the sauce has thickened enough to coat the back of a spoon, about 5 minutes. The sauce will continue to thicken as it cools.
- 4Divide rice between bowls and top with the chicken and sauce from the pan. Sprinkle with sesame seeds and green onions, if using, before serving.
Nutrition — Per Serving
389
calories
36g
protein
9g
fat
- Carbohydrates
- 40g
- Saturated fat
- 1.6g
- Sodium
- 797 mg
- Dietary fiber
- 0.3g
6 servings per batch · ~217g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Teriyaki Chicken have per serving?
Each serving contains 36g of protein with 389 calories, delivering a lean macro profile with only 9g fat and 40g carbs. This makes it an efficient option for hitting protein targets without excess calories.
How long does Teriyaki Chicken take to prep?
This recipe features quick prep time on the stovetop and yields 6 servings in one batch. You're looking at minimal active time per meal when divided across multiple days.
Is Teriyaki Chicken good for fat loss?
At 389 calories and 36g protein per serving, this recipe is well-suited for fat loss phases where you need to maintain muscle while creating a caloric deficit. The high protein-to-calorie ratio supports satiety without excess fat content.
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