Teriyaki Glazed Chicken Salad
This Teriyaki Glazed Chicken Salad provides 5g protein and 173 calories per serving as a refreshing carb-light lunch option. Quick-preps 4 servings, making it a smart complement to higher-protein meals when you need calorie control without sacrificing volume.
Ingredients
- •Soy Sauce, Low Sodium(45g)
- •Mirin, Sweet Rice Wine(45g)
- •Rice Wine, Dry (Sake)(45g)
- •Sugar, Granulated White(30g)
- •Garlic(15g)
- •Vegetable oil(15g)
- •Chicken Thigh, Boneless Skinless
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Teriyaki sauce(60g)
- •Vinegar, Rice(5g)
- •Sesame Oil, Toasted(5g)
- •Lettuce, Romaine(960g)
- •Cucumber
- •Carrots
- •Avocado
- •Green Onion (Scallion)
- •Sesame seeds
- •Nori, Dried Seaweed Sheets
Instructions
- 1Combine together the soy sauce, mirin, sake, sugar and garlic in a medium-sized shallow bowl; mix well until sugar dissolves. Pour out 1/2 cup of sauce into a small bowl for later use; set aside.
- 2Add the chicken thighs into the marinade in the bowl, and coat evenly.
- 3Heat the oil in a good quality non-stick pan or well seasoned skillet over medium-high heat. Sear the chicken for about 5 minutes, flip, and continue to sear for a further 3 minutes. Add in the remaining sauce leftover in the bowl, and continue cooking with the chicken until the sauce thickens and reduces down. Once cooked, allow to rest for 5 minutes while preparing the dressing.
- 4Whisk together the reserved marinade from step 1, with the rice wine vinegar and sesame oil. Add 2 tablespoons water; mix well.
- 5Prepare all of the salad ingredients in a large salad bowl and mix. Slice the chicken and arrange over salad. Top with the green onion slices, sesame seeds, shredded seaweed, and drizzle with dressing.
Nutrition — Per Serving
173
calories
5g
protein
6g
fat
- Carbohydrates
- 22g
- Saturated fat
- 0.8g
- Sodium
- 1001 mg
- Dietary fiber
- 5.2g
4 servings per batch · ~306g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Teriyaki Glazed Chicken Salad have per serving?
This recipe contains only 5g of protein per serving at 173 calories, making it unsuitable as a primary protein source for lifters tracking macros. The macros consist of 6g fat and 22g carbs, positioning it as a side or accompaniment rather than a standalone meal.
How long does Teriyaki Glazed Chicken Salad take to prep?
Quick prep on the stovetop produces 4 servings in one batch, allowing you to prepare multiple salads efficiently during meal prep. This is an ideal pairing component when combined with a higher-protein base.
Is Teriyaki Glazed Chicken Salad good for fat loss?
At 173 calories with minimal protein content, this recipe doesn't align with typical fat loss meal structure for lifters who need 25-40g protein per meal. It functions better as a low-calorie vegetable-forward side to complement a higher-protein entrée.
