PF
A beautifully presented Japanese meal featuring teriyaki chicken, rice, salad, and edamame.
Stovetop~35 minComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Pat the chicken thighs dry with paper towels. Heat the vegetable oil in a large skillet over medium-high heat for 1–2 minutes until shimmering. Working in batches if needed to avoid crowding, add the chicken skin-side down and cook 6–8 minutes until the skin is golden brown and crispy, then flip and cook another 5–7 minutes until the internal temperature reaches 165°F. Transfer to a plate.
  2. 2In a small bowl, whisk together the soy sauce, brown sugar, rice wine, mirin, and sesame oil until the sugar dissolves. Set aside.
  3. 3Return the skillet to medium-high heat. Add the minced garlic to the center of the pan and cook 30 seconds, stirring constantly, until fragrant.
  4. 4Pour the teriyaki sauce into the skillet and stir to coat the chicken. Cook 2–3 minutes, stirring occasionally, until the sauce thickens into a glossy glaze that coats the back of a spoon.
  5. 5Add the broccoli florets to the skillet and toss to coat in the glaze. Cook 2–3 minutes, stirring gently, until the broccoli is heated through and tender-crisp.
  6. 6Mix 1 tablespoon cornstarch with 1 tablespoon water in a small cup. If the sauce is too thin, stir the cornstarch slurry into the pan and cook 1 minute, stirring, until thickened.
  7. 7Divide the chicken, broccoli, and sauce evenly into 4 airtight containers while hot. Sprinkle each portion with sliced green onions.
  8. 8Serve over steamed rice or store in the refrigerator for up to 4 days.

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

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Common questions

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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