PF
Close-up of a bento box with teriyaki chicken, sushi, and vegetables, perfect for food lovers.
Stovetop~30 minComplexity

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.

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Ingredients

6 servings
  • 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

  1. 1Pat the chicken dry with paper towels. Heat the vegetable oil in a large skillet over medium-high heat until shimmering, about 2 minutes. Season the chicken all over with garlic powder, then add to the pan and cook undisturbed for 3–4 minutes until golden brown on the first side.
  2. 2Flip the chicken and cook for another 3–4 minutes over medium-high heat until the second side is golden brown and the internal temperature reaches 165°F.
  3. 3While the chicken cooks, whisk together the cornstarch with 1/4 cup water in a medium bowl until no lumps remain. Add the brown sugar, soy sauce, honey, minced fresh ginger, and garlic powder; whisk until combined.
  4. 4Pour the sauce over the cooked chicken in the skillet and bring to a simmer over medium-high heat, stirring occasionally, for 1–2 minutes until the sauce begins to thicken.
  5. 5Reduce heat to medium and cook the chicken in the sauce for 3–5 minutes, turning to coat, until the sauce thickens enough to coat the back of a spoon and clings to the chicken.
  6. 6Transfer the chicken and sauce to a cutting board; let cool for 2–3 minutes, then slice the chicken into bite-sized pieces and return to the pan with the sauce.
  7. 7Divide the sliced chicken and sauce evenly into 6 airtight containers while still warm. Allow to cool completely before sealing and refrigerating.
  8. 8When ready to serve, reheat gently over medium heat or in the microwave. Divide over cooked rice and garnish each portion with sesame seeds and sliced green onions.

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

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Common questions

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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