The above nutritional values are per serving, calculated for 3 servings. The nutritional values provided per dish are only an indication. Since the nutritional values can vary greatly depending on the brand/product you use, this has a significant impact on the nutritional value of a complete dish. Additionally, everyone consumes different quantities, so it’s always best to calculate the nutritional value based on the ingredients you use and the portion size you eat. If you don’t know how to calculate it yourself, you can read about it here.
Chicken Teriyaki
Teriyaki is a Japanese cooking technique in which sliced fish or meat is grilled (yaki) in a marinade of soy sauce, giving it a special glaze (teri).
This specific method of preparing food originated in Japan during the 17th century. The concept of teriyaki sauce as we know it is said to have originated in Hawaii. Japanese immigrants in Hawaii adapted their cooking methods to local ingredients, such as pineapple juice. This was also adopted by the residents of Hawaii and eventually by the rest of the United States and the entire western world.
Teriyaki sauce has now become a worldwide phenomenon, and you can even find pre-made teriyaki sauce in stores. However, those are often loaded with sugar. With this recipe, you can easily make a delicious, completely keto-friendly teriyaki sauce. The recipe uses chicken breast, but you can also enjoy the sauce with other types of meat or fish, or use it as a stir-fry sauce for vegetables in a vegetarian or vegan meal. In that case, replace the chicken broth with vegetable broth. If desired, you can also substitute the chicken breast with tofu.
Ingredients
For 3 servings
For the marinade
- A small dash of mild olive oil
- 1 tbsp sesame oil
- 1 large garlic clove (or 2 small cloves, pressed)
- 25 grams of fresh ginger (grated)
- 1 tbsp sesame seeds
- 30 ml (keto-friendly) soy sauce
- 30 ml water
- 1 tbsp Sukrin Gold
- ¼ tsp xanthan gum
Other
- 2 to 3 chicken breasts (depending on size, diced)
- 1 small onion (finely chopped)
- 200 grams of chestnut mushrooms (sliced)
- 75 ml chicken broth
- Spring onions (sliced, to taste)
- Optional: red chili pepper (finely chopped)
- A little extra sesame seeds for garnish
Preparation
Preparation:
Heat a dash of olive oil in a wok (or frying pan) and sauté the garlic, ginger, and sesame seeds. After about 1 to 2 minutes, add the soy sauce and Sukrin Gold, and mix well. Let it simmer on low heat for a few minutes while stirring. Slowly sprinkle in the xanthan gum, followed by the sesame oil. Let it simmer on low heat, stirring continuously, until you have a thicker, syrupy marinade. Transfer the marinade to a sealable container and add the chicken breast. Mix everything well so that all the pieces are coated with the marinade. Cover the chicken and refrigerate for at least two hours. The longer it sits, the more flavorful it will be.
Cooking:
Heat a wok (or frying pan) over high heat with a little oil and sauté the onion for a few minutes. Add the marinated chicken (including the remaining marinade) and stir-fry until the chicken is cooked through.
Add the mushrooms (and the red chili pepper, if using) and stir-fry for a few minutes. Now, add the chicken broth and mix everything well.
Garnish the dish with spring onions and sesame seeds, and enjoy!
Serve with cauliflower/broccoli rice and other vegetables of your choice.
Tip:Because this dish has a relatively higher protein-to-fat ratio, it’s advisable to consider this when planning the rest of your day’s meals. You can add extra fats to the meal to balance the ratios, such as taking extra coconut oil over the vegetables, finishing the meal with some coconut oil/butter in your coffee, having a piece of MCT chocolate, etc. Or how about indulging in this delicious chocolate sea salt fudge for dessert?