Teriyaki Chicken
This Teriyaki Chicken provides 36g protein and 447 calories per serving — a slightly more calorie-dense version for those in a lean bulk phase. Preps 4 servings quickly on the stovetop, making it efficient for smaller household batches. High-protein poultry option that supports muscle gain without requiring complex cooking techniques.
Ingredients
- •Chicken Thigh, Boneless Skinless(590g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Vegetable oil(15g)
- •Soy Sauce, Low Sodium(60g)
- •Brown sugar(45g)
- •Rice Wine, Dry (Sake)(45g)
- •Mirin, Sweet Rice Wine(30g)
- •Sesame Oil, Toasted(15g)
- •Garlic(10g)
- •Green Onion (Scallion)
- •Broccoli(960g)
- •Cornstarch(5g)
Instructions
- 1Heat cooking oil in a large pan over medium heat. Stir fry chicken, stirring occasionally until lightly browned and crisp.
- 2In a small jug or bowl whisk together the soy sauce, sugar, Sake/vinegar, Mirin and sesame oil to combine. Set aside.
- 3Add the garlic to the centre of the pan and saute until lightly fragrant (about 30 seconds). Pour in the sauce and allow to cook, while stirring, until the sauce thickens into a beautiful shiny glaze (about 2-3 minutes).*
- 4Add in the steamed broccoli. Garnish with green onion (or shallot) slices and serve over steamed rice.
Nutrition — Per Serving
447
calories
36g
protein
20g
fat
- Carbohydrates
- 31g
- Saturated fat
- 3.8g
- Sodium
- 715 mg
- Dietary fiber
- 6.4g
4 servings per batch · ~444g 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 delivers 36g of protein and 447 calories with 20g fat and 31g carbs, providing solid macros for post-workout meals. The carbohydrate content supports glycogen replenishment alongside the high protein load.
How long does Teriyaki Chicken take to prepare?
Quick prep stovetop recipe yielding 4 servings in one batch, making it efficient for meal prep sessions. Cook time is minimal due to the speed of pan-searing chicken.
Is Teriyaki Chicken good for muscle gain?
At 36g protein and 447 calories per serving with 31g carbs, this recipe supports muscle gain phases with high protein and adequate training carbs. The macro combination works well for daily protein targets around 150-170g.
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