PF
Delicious grilled chicken salad served with fresh tomatoes and walnuts on the side.
Stovetop~40 minComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Combine the soy sauce, mirin, sake, sugar, and minced garlic in a medium bowl and stir until the sugar dissolves completely. Divide the mixture in half—reserve one portion in a small bowl for the dressing and pour the other into a shallow dish for marinating.
  2. 2Add the chicken thighs to the marinade in the shallow dish and turn to coat evenly on all sides. Let sit for 10–15 minutes while you prepare ingredients.
  3. 3Heat the vegetable oil in a large non-stick skillet over medium-high heat for 1–2 minutes until shimmering. Place the chicken thighs skin-side down in the pan and sear for 5–7 minutes until the skin is golden brown and crispy. Flip the thighs and sear the second side for 3–4 minutes until light golden.
  4. 4Pour the remaining marinade from the shallow dish into the pan around the chicken. Reduce heat to medium and simmer for 6–8 minutes, turning the chicken occasionally, until the sauce thickens and coats the thighs and the internal temperature reaches 165°F when measured at the thickest part. Remove from heat and let rest for 5 minutes.
  5. 5While the chicken rests, whisk together the reserved marinade, rice wine vinegar, sesame oil, and 2 tablespoons water in a small bowl until combined. Set the dressing aside.
  6. 6Chop the romaine lettuce, cucumber, carrots, and green onions. Halve and slice the avocado. Toss all vegetables together in a large bowl.
  7. 7Slice the rested chicken thighs against the grain. Divide the salad evenly into 4 airtight containers while still warm, then top each with sliced chicken, sesame seeds, torn nori strips, and one-quarter of the 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

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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.

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