This Low Calorie Teriyaki Chicken Recipe is just 274 calories and is packed with 34.1g of protein. It comes with a wonderful healthy teriyaki sauce, healthy ways to serve it, and meal prep tips.
Ingredients You’ll Need:
- Olive Oil Spray
- 1 pound boneless skinless chicken breasts
- ¼ cup low-sodium soy sauce (or gluten free Tamari)
- ¼ cup water
- 1 ½ tablespoon honey (low sugar options in recipe card below)
- 1 tablespoon packed light brown sugar
- 1 tablespoon rice vinegar
- ¼ teaspoon toasted sesame oil
- 2 teaspoons fresh ginger
- 2 cloves garlic
- 2 teaspoons cornstarch
- 1 green onions sliced
- 1 teaspoon sesame seeds (optional)
Low Calorie Teriyaki Chicken
Healthy Teriyaki Chicken Meal Prep and Storage
Meal Prep: You can meal prep 2 ways. You can cook the healthy recipe completely then store for later, or add the ingredients to a bag, mix and add to the freezer for later.
Storage: Will hold in the fridge for 5 days and the freezer for a month.
Reheating: Reheat in the microwave for 1-3 minutes, or in a 350 degree oven until warmed through (about 20 minutes)
Low Calorie Teriyaki Chicken Recipe
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Low Calorie Teriyaki Chicken
Ingredients
- Olive Oil Spray
- 1 pound boneless skinless chicken breasts sliced into strips
- ¼ cup low-sodium soy sauce or gluten free Tamari
- ¼ cup water
- 1 ½ tablespoon honey or Low Calorie Honey
- 1 tablespoon packed light brown sugar or Zero Calorie All-Natural Brown Sugar
- 1 tablespoon rice vinegar
- ¼ teaspoon toasted sesame oil
- 2 teaspoons fresh ginger grated or minced
- 2 cloves garlic grated or minced
- 2 teaspoons cornstarch
- 1 green onions sliced
- 1 teaspoon sesame seeds optional
Instructions
- Heat a skillet over medium-high heat and spray with olive oil.
- Add chicken and brown for 5 minutes then flip and brown for an additional 3 minutes.
- Meanwhile, in a medium bowl combine the soy sauce, water, honey, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch.
- Add the sauce to the cooked chicken and continue to cook for an additional 1 minute until thickened.
- Top with green onions and sesame seeds, and serve hot.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Teriyaki Chicken
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Article History
- Originally written nd published September 17, 2020 by Audrey Johns
- Updated on November 1, 2023 by Audrey Johns
seems to make enough sauce for twice the amount of chicken, but maybe i just measured wrong. tastes amazing though, next time im gonna add some lemon cause im obsessed with lemon ^^
I added some shredded carrots to it but dang it was so great I appreciate the recipe
I’m so glad you loved the recipe!!
Delicious.
I changed a couple of ingredients to make the dish a wee bit healthier:
I used coconut Sugar instead Brown sugar)
and tapioca flour (also called tapioca starch)
instead of corn starch
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About 1 cup…
How much is one serving?
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I had this content saved a while ago but my notebook crashed. I have since gotten a new one and it took me a while to come across this! I also really like the design though.