Chef Kirsten Helle | Asian Glazed Chicken
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Asian Glazed Chicken

If you love teriyaki chicken, you’ll love this.

 

Teriyaki used to be one of my favorite meals and I thought I was being healthy ordering it – after all, it’s grilled chicken with sauce, right? A typical order of teriyaki chicken starts off with simple grilled chicken but then the health goes right out the window. It is usually served over a giant serving of rice, then comes the sauce which is LOADED with sodium and sugar. Most teriyaki sauces are sweetened with corn syrup and made with regular soy sauce which contains wheat and chemical additives. Don’t worry though, you can still enjoy your favorite dish!

 

This is a healthier version yet still incredibly easy. If you need to cut back on the fat feel free to use chicken breasts instead of thighs. If you do this just remove the chicken breast when it is fully cooked then continue to reduce the sauce to the desired consistency.

 

Serve the chicken with a side of stir fried vegetables and hot cooked brown rice or quinoa to keep this meal healthy, satisfying and pure energizing fuel!

 

You can also use the glaze for grilled or broiled salmon, shrimp or vegetable skewers.

 

INGREDIENTS

  • 1 lb boneless, skinless chicken thighs (feel free to swap in steak, chicken wings, pork, etc.)
  • 2 tsp healthy oil/fat of your choice
  • ¼ cup reduced-sodium Tamari soy sauce
  • 1 Tb rice vinegar
  • ½ tsp sesame oil
  • 1 Tb honey
  • 2-3 cloves garlic, minced
  • Sriracha or hot sauce to your liking, or sliced jalapeno peppers

 

PREPARATION

STEP 1:

Heat a large skillet over medium high heat. When hot add oil, swirl to coat. Add the chicken to the pan and sear until deep golden brown on the first side.

STEP 2:

Meanwhile, whisk together the remaining ingredients and set aside.

STEP 3:

Flip the chicken on to the second side then pour the sauce over the top. Shake the pan from time to time but don’t touch the chicken until a deep golden brown crust has developed.

STEP 4:

Cook until the chicken has reached an internal temperature of 165 degrees.

STEP 5:

If the sauce is not thickened yet remove the chicken to a plate and cover to keep warm. If the sauce thickens too fast before the chicken cooks simply lower the heat a bit and add a little more water if necessary. Note: You can always take the chicken out and thicken the sauce to your liking. Do not over cook the chicken. A juicy tender chicken is what you’re after.

STEP 6:

Enjoy!

Enjoy this recipe? Discover Chef Kirsten’s Meal Plans.
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