Recipe: Sticky Teriyaki Chicken
- Blondie
- Mar 5, 2021
- 2 min read
I just love Asian flavours and Japanese cuisine. So, making a version of it at home that's well within my Smart Points for the day is a definite win! Okay, I admit that I do cheat on the sauce. I get a little supermarket-own-brand sachet because, well, it's easy, cheap and only 3sp per serving. But! I do know how to make a teriyaki glaze and if you wanted to do that you could. I'll add that to the recipe below – it works out to be more calories/SPs though.
The great thing about this dish is that is packed with zero-point or free foods and it works with pretty much whatever veg you have left in your fridge. I like to put broccoli, sugar snap peas, baby corn and spring onions in mine – but it really is up to you. You could leave the veg out completely too, but why would you do that?! It's also great with brown rice or I sometimes have it with some fat udon noodles instead. These aren't free (about 7SPs) but if you want to make a fakeaway-style dinner then they are perfect.
Serves 2
9 Smart Points per serving
Ingredients
Sauce
4 tbsp honey
6 tbsp soy sauce
200ml water
2 garlic cloves (minced)
3cm fresh ginger (grated)
Meal
2 chicken breast
fry light spray
4 spring onions
2 garlic cloves
2 tbsp soy sauce
brown rice
mixture of veg
seasoning
sesame seeds (optional)
Method
- Get your brown rice cooking (it takes a good 30 minutes)
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- Mix the water, honey and soy sauce together in a small saucepan on a low heat, stirring until the honey has dissolved.
- Add the minced garlic and ginger.
- Cook for around 5 minutes on a medium heat to allow the sauce to simmer and stir occasionally. The water will evaporate and leave you with a thick glossy sauce.
- If it's too thick then add a little more water, if it's too thin then keep cooking!
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- Marinate your chicken in the soy sauce, minced garlic and a finely chopped spring onion and seasoning
- Spray a hot griddle/frying pan with fry light and add the chicken, turning every few minutes to cook evenly
- While the chicken cooks blanch the veg to soften harder veggies like broccoli and baby corn
- Add sesame seeds to a separate saucepan to lightly toast them
- Move the blanched veg to a frying pan on a low heat with roughly chopped spring onions. Allow to fry for a couple of minutes before adding the cooked chicken and the teriyaki sauce.
- Let this cook together for a few minutes before serving over the cooked rice
- Finish by sprinkling the toasted sesame seeds over the chicken and veg
Meshiagare! (Bon appetit!)
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