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Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

Healthy Dinner Recipe: Tasty Teriyaki Chicken/Tofu

Updated: Apr 9


teriyaki chicken / tofu in white bowl with pink flower

In search of a nutritious and flavourful meal that won't derail your healthy eating goals?

Look no further, I have a delicious new recipe for you to add to your meal plan.


Low-Sugar Teriyaki Sauce Recipe

Shop bought, ready made sauces and marinades are often loaded with unhealthy amounts of sugar. I've found it difficult to find a sauce that isn't high in sugar, it's often the first or second ingredient, so now I've made my own tasty version.


This homemade low-sugar teriyaki chicken/tofu with green beans and brown rice is the perfect combination of deliciousness and wholesome ingredients. It’s easy to make, packed with essential nutrients and bursting with flavour. This recipe will satisfy your taste buds without the huge blood sugar spike of a ready made teriyaki sauce.


Eating healthy doesn't mean sacrificing taste, this homemade low-sugar recipe proves just that. It's a delightful dish which combines the savoury teriyaki chicken, the crispness of green beans, and the nutty aroma of brown rice. This recipe can also be adapted for vegans and vegetarians, just add in your favourite plant based meat substitute.


Teriyaki Chicken/Tofu with Green Beans Recipe


Ingredients:

Serves 2


2 boneless, skinless chicken breasts or tofu

1/4 cup low-salt or light soy sauce

2 tablespoons rice vinegar

1 tablespoon honey or maple syrup

1 garlic clove, minced

1 teaspoon grated ginger

1 pinch of chilli flakes

2 spring onions, sliced

1/4 cup frozen peas

1 cup green beans, trimmed

2 cups cooked brown basmati rice

1 tablespoon sesame oil

1 tablespoon sesame seeds (optional)

Fresh coriander, chopped (for garnish)


Instructions:


  1. In a small bowl, whisk together the soy sauce, rice vinegar, honey (or maple syrup), minced garlic, and grated ginger to create the teriyaki sauce.

  2. Cut the chicken/tofu into bite-sized pieces and place them in a shallow dish. Pour half of the teriyaki sauce over the chicken/tofu, reserving the remaining sauce for later. Let the chicken/tofu marinate for at least 20 minutes (or overnight for maximum flavour).

  3. Heat a non-stick pan over medium-high heat. Add the marinated chicken/tofu, discarding any excess marinade, and cook for about 5-7 minutes until the chicken is cooked through. I use this air fryer. Remove the chicken from the pan and set it aside.

  4. In the same pan, add the trimmed green beans, peas, chilli flakes and spring onion slices, cook for 5 minutes until the green beans tender-crisp. Remove them from the pan and set them aside.

  5. In the pan, add the remaining teriyaki sauce and bring it to a simmer over medium heat. Cook for 2-3 minutes until the sauce thickens slightly, watch it doesn't burn though.

  6. Add the cooked chicken/tofu and green beans and peas back to the pan, tossing them in the thickened teriyaki sauce until evenly coated.

  7. Serve the teriyaki chicken/tofu with the cooked brown basmati rice. Drizzle with sesame oil, sprinkle sesame seeds (optional), and garnish with fresh coriander.



Nutritional Benefits:

Lean Protein: Chicken breasts are an excellent source of lean protein, promoting muscle growth and repair while keeping you feeling satisfied. They also supply essential amino acids for overall health. Tofu is also an excellent source of nutritious vegetarian protein.


Fibre-Rich Green Beans: Green beans are low in calories and high in fibre, aiding digestion and supporting a healthy gut. They also contain vitamins A, C, and K, along with minerals like manganese and potassium.


Complex Carbohydrates: Brown basmati rice is a whole grain that provides complex carbohydrates, which are slowly digested, providing a steady release of energy. It is also rich in fibre, B vitamins, and minerals.


Reduced Sugar Teriyaki Sauce: By using low-salt or light soy sauce and a natural sweetener alternative, we minimise the sugar content while still retaining the delightful flavour of teriyaki sauce.


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