Eating healthy is the best nutritional advice a friend can give. This Grilled Teriyaki Chicken recipe is the perfect choice when you are on a diet and in the mood to cook something out of the ordinary. Three great reasons why you should go for it: it’s healthy, it’s so easy to prepare, and it tastes really good too. Read on to try this one for size.
After my husband and I talked last night about getting back in shape, I found myself thinking a lot. Then I started browsing through my computer and found this healthy grilled teriyaki chicken recipe. We agreed to have it tomorrow for lunch but my problem was, I haven’t cooked one in my whole life! Although I’ve tasted a teriyaki dish before from a fancy Japanese restaurant, this will be my first time to actually create grilled teriyaki chicken in my kitchen.
Mouthwatering Grilled Teriyaki Chicken for A Healthy Lunch
Get a Complete and Nutritious Lunch From This Sweet and Punchy Grilled Teriyaki Chicken Dish
Now, to get my facts straight, teriyaki is from a Japanese dish origin with a type of sauce that combines Mirin and sugar. And what made me choose this particular recipe? Only two things: One is because sugar has been replaced with honey and second is because of the rich roasted vegetable sidings.
Let’s not waste any more time and start making grilled teriyaki chicken! 🙂
Ingredients
- 5 lbs Chicken Breast, skinless and boneless
For the Teriyaki marinade…
- 1/4 cup of Honey
- 1/3 cup of Soy Sauce
- 1/3 cup of Mirin
- 1/3 cup of Apple Cider Vinegar
- 1 cup of Vegetable Oil
- 1/4 cup of Pineapple, crushed
- 1/4 cup of Pineapple Juice
- 2 tbsps of Minced Ginger
For the Teriyaki glaze…
- 2/3 Cup Soy Sauce
- 1/2 Cup Mirin
- 2 Tbsp Honey
- 2 Tbsp Minced Ginger
- 2 Cloves Garlic, Pressed
For the Vegetables
- 2 Large Yams
- 2 Large Red Onions
- 1 Bunch (5-7) Carrots
- 2 Tbsp Butter
- 1 tsp Salt
- 1 tsp Pepper
Tips
- Do not marinate over 9 hours to prevent having a mushy chicken.
- The reason behind beating your chicken is that it will soften the meat’s muscle ligaments. This way, the meat gets cooked evenly and is kept moist throughout the grilling process.
- Parboiling or partly boiling your yam before it’s toasted will make the exterior fluffy and crunchy, so don’t skip this!
- Traditionally served with cooked white rice but you can also use brown rice as a healthier substitute.
Procedure
1. Prepare marinade
Pour all marinade ingredients inside a bottle with a funnel and mix well.
2. Beat chicken
Beat your chicken breast with a meat tenderizer mallet until they have the same thickness.
3. Mix chicken with marinade and chill
Place chicken inside a plastic bag and pour marinade mixture in. Seal plastic bag, give it a little shake and place inside the fridge for about 3 to 9 hours for the chicken to absorb the marinade.
4. Slice the vegetables
Peel and slice your onions, carrots, and yam. Place your onions and carrots in a pan and set aside. As for the yam, you need to parboil them for about 6 minutes.
5. Toss condiments with vegetables
Mix all the vegetables inside a pan and toss with butter, salt and pepper.
6. Roast vegetables
After tossing the vegetables, spread them on a baking pan and roast at 400 ºF for about 1 hour.
7. Chop and steam broccoli
Chop broccoli stems into roughly 1-inch cubes. Separate all broccoli florets and then season lightly with salt.
Steam for at least 6 to 10 minutes.
8. Prepare glaze
Combine all glaze ingredients in a pan and boil.
9. Glaze and grill chicken
Lightly glaze the chicken meat with a brush immediately before grilling, and 2 to 3 times while cooking.
Grill chicken breasts for about 3 to 5 minutes on each side over medium to high heat.
10. Serve and enjoy
Chop and arrange the grilled teriyaki chicken with the vegetables and boiled white rice. Done and ready to be served for lunch.
Here’s a sizzling video from Lunch For The Week showing us how this delicious recipe is done :
This grilled teriyaki chicken recipe is a big thumbs-up if you want a power lunch to last you half the day. It’s a delicious chicken breast recipe and you can either opt in or out the vegetable part. But as a friend, I highly advise to include them in the preparation. 🙂 Also, the funny thing is, it took me by surprise how my grilled teriyaki chicken turn out really good. Not bad for my first time. 🙂 How did yours turn out? Place your experiences in the comments box below and tell me all about it!
Would you like to know more yummy recipes terrific for lunch? Read this next!
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Featured Image via thefoodaddicts
Originally posted on August 2, 2016 @ 6:32 pm
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