Introduction: 3 Step, 3 Ingredient Chicken Teriyaki
I wanted to make a simple 3 step, 3 ingredient simple yet mouthwatering chicken teriyaki for all to enjoy. It’s a perfectly glazed, juicy, moist chicken.
It can be vegan, gluten-free, soy-free, you can make this at home with whatever you’ve got in your stock cupboard. Additionally, I have included much needed substitutions and extra nutritional information.
Hope you enjoy!
I have listed out the ingredients below (beside them I have included alternatives you can use to meet all needs)
- Soy sauce - (you can use Worcestershire sauce if you do not have soy sauce at home. For vegans, vegetarians, gluten-free, and soy-free individuals they can substitute soy sauce and use coconut aminos sauce)
- Honey - (for vegans they can substitute honey for maple syrup or brown rice syrup)
- 6 Chicken thighs - (for vegans and vegetarians they can instead use cauliflower, tempeh or tofu)
- non-stick frying pan
- chopping board
Step 1: Preparation
Firstly, put your hob on medium heat and place your pan on it, so that you lose no time. This prep should take you 5 minutes. De-skin the chicken thighs if not already done, and use a knife to remove excess fat, though you could keep this on as per your preference. Rinse the chicken under cold water to get rid of remaining feathers. Place on a chopping board, and use a knife to score the chicken - this allows flavour to get through. To hold the chicken together when frying put a toothpick through the thigh when folded.
For vegans and vegetarians:
If you are using a cauliflower as a substitute for chicken, first wash the cauliflower and then cut into florets using a knife.
Step 2: Frying Time
Place the thighs on the pan, by now the pan should have heated up. Once the thighs start to turn white on the bottom, add 30ml soy sauce (2 tbsp) and stir in with the thighs with spatula. Then, add 4 tbsp of honey to the pan and stir, this will give the chicken a nice glaze and flavour. Cook the thighs for about 5-7 minutes on each side, use the tongs to turn the thighs over. Remember to taste the “sauce” if it is too salty add more honey, or too sweet add more soy sauce as per your taste.
For vegans and vegetarians:
Put in the cauliflower florets, and let fry for 2 minutes. Then, add 30ml coconut aminos sauce (2 tbsp) and stir in with a spatula. Then add 4 tbsp of maple syrup or brown rice syrup whichever is available to you. Fry the florets for around 4-5 minutes whilst turning around using the tongs from time-to-time. Remember to taste the “sauce” if it is too salty add more maple syrup or brown rice syrup, or too sweet add more coconut aminos sauce as per your taste
Step 3: To Serve
You could serve with steamed rice and vegetables. For the rice you require 1 cup rice to 2 cup water, cook for about 15 minutes, remember to wash the rice to get rid of excess starch, and when cooking add salt to taste. To prepare the side salad, slice a tomato and finely chop a cucumber, to add a bit of crunch. You could if you want serve with a tomato salad or a green-leaf salad. I also sprinkled over some finely chopped spring onions to garnish the chicken.
Step 4: Nutritional Values
- Tomatoes contain beta-carotene which is Vitamin A when consumed, Vitamins C and E. Also, minerals including calcium and magnesium.
- Cucumber provides small amounts of Vitamin K, Vitamin C and also minerals including magnesium, potassium, manganese and Vitamin A.
- Chicken thighs contain Vitamin A, Vitamin B and also zinc and iron.
- Cauliflower is high in Vitamin C, Vitamin K, potassium and manganese. It is also high in fibre and is a good low-carb alternative.
- Coconut aminos sauce is high in sodium and is also a low-carb alternative, it contains Vitamins C and B and scores low on the glycemic index.
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