Chicken Teriyaki – Low Calorie

chicken teryaki
I love Japanese food, it’s healthy, quick, and tasty, just like this Chicken Teriyaki. I like the fact that most Japanese food is low in calories, which might be the reason why you get hungry after having a meal.

chicken teriyaki 55
I used to think that, Japanese and Chinese food are the same, with a slight difference, but when you start cooking dishes from both cuisines, you find that they are quite different.

chicken teriyaki 3

Making Chicken Teriyaki.

Chicken thighs are what usually used to make Chicken Teriyaki, but I’m using chicken breast in this recipe. There is no harm in using chicken thighs, in fact, the calorie count is not that different between the breast and thigh. The reason why I’m using breast is to teach those who rather use chicken breast, how to cook it while keeping the breast texture tender and juicy from the inside.

chicken teryaki 2 I have changed the recipe a bit since I and my family do not consume alcohol. However, I promise you will not miss it.

More Chicken Recipes:

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Chicken Teriyaki - Low Calorie
 
Prep time
Cook time
Total time
 
Recipe type: Main
Cuisine: Japanese
Serves: 2
Ingredients
  • 2 skinless chicken breasts 80gm each
  • 3 teaspoon brown sugar
  • 2 teaspoon oil
  • 1 tablespoon minced ginger
  • 3 tablespoon low sodium soy sauce
  • 1 teaspoon oyster sauce
  • ½ cup hot water
  • 1 teaspoon cornstarch dissolved in 2 tablespoon water
  • Sesame seeds for garnish
Instructions
  1. In a bowl, add water, soy sauce, sugar, oyster sauce, and ginger. Mix well.
  2. To a hot pan add oil, when hot add the chicken breasts and cook for 2 minutes on each side on high heat.
  3. Use a kitchen paper/towel to remove excess oil from the pan.
  4. Add the sauce to the chicken and let it simmer for 1 minute, then add the cornstarch mixture and stir quickly, when thick turn off heat.
  5. Cut the chicken into slices and serve over rice, sprinkle sesame seeds on top.
  6. Serve immediately.

Note: Calories in rice are not calculated.

 

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19 Comments

  • Nami | Just One Cookbook

    29/06/2014 at 8:00 am

    There are some similarities between Chinese and Japanese as Japanese food is influenced by Chinese food (such as ramen) but seasoning used for food is quite different between two cuisines. I love your chicken teriyaki bowl, Muna! Looks so delicious!!!

    Reply
    • munatycooking

      29/06/2014 at 8:05 am

      Hi Nami, it is so good to hear from you 🙂 … Yes there are some similarities but Japanese food are simpler yet have great flavor! There are vegetables and other seasonings which I knew about only after I’ve started cooking Japanese food.

      Reply
    • munatycooking

      29/06/2014 at 11:38 pm

      Thank you Farah, teriyaki is easy and yummy, I love to have it with fried rice at times I have it as a sandwich too 😉

      Reply
  • Angela

    07/10/2014 at 8:23 pm

    I just made this dish tonight and it came out just wonderfully! I doubled the recipe and I have to say I should have tripled it! But I have to say the sauce didn’t come out as thick as I wanted it to be but it still tasted amazing. Oh I did add a clove of garlic to the sauce too. We love garlic! Next time I think I will try using chicken thighs. I thought the chicken breast came out a bit on the dry side. Thank you so much for this recipe. Can’t wait to try it out again!

    Reply
    • munatycooking

      09/10/2014 at 2:35 am

      Glad you liked it Angela 🙂 … I agree that cooking chicken breast can be tricky at times, chicken thigh is actually what is originally used in this recipe, and I’m sure you’ll love the taste more when using the thighs! 🙂

      Reply
    • munatycooking

      26/04/2015 at 10:36 pm

      Hi Trisha,
      If the chicken breast is medium size then 2 minutes on each side will be enough to cook it, you should use high heat.

      Reply
  • Livia

    26/04/2015 at 8:39 pm

    Only Angela (last reviewer) and i seem to have actually tried this recipe and we both agree the sauce isn’t thick like in the photo and doesn’t come out like the photo at all! I should have prob tripled the recipe but I wonder if it’s better to just use bottled teriyaki sauce like soy sauce .. It tastes good and is guaranteed to come out thick. I wasn’t too impressed with how you skip from ‘add corn starch’ to ‘final product’ pic in the video either because it doesn’t show hos it pans out after you add the sauce.. Overall, still tasted alright, but you’d prob get more taste letting it marinade in the sauce overnight..

    Reply
    • munatycooking

      26/04/2015 at 10:32 pm

      Hi Livia,

      I can’t tell why your sauce didn’t come out right, since I’m not with you while cooking it, but from past experiences I have noticed that the brand of corn starch play a role in this. Some brands of corn starch don’t make the sauce as thick as in my pictures, so this can be one reason.
      I’m sorry I can’t think of any other reason. Thank you for trying my recipe.

      Reply

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