Chicken Teriyaki
Good nutritional profile
Pan-fried chicken thigh glazed with soy sauce, mirin and sugar.
Chicken teriyaki is boneless, skin-on chicken thigh pan-fried until the skin is crisp, then glazed in a reduced sauce of soy sauce, mirin, sake and sugar. A 160 g serving has about 370 kcal and 34 g of protein; the skin supplies much of the 21 g of fat, and the glaze adds about 8 g of sugar and 760 mg of sodium. A 150 g bowl of rice adds about 245 kcal; steamed vegetables complete the plate.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 21g | 37.5% |
| Fat | 13g | 18.6% |
| Carbs | 5.6g | 1.9% |
| Simple Sugars | 1.96g | Estimate |
| Complex Carbs | 3.64g | Estimate |
| Water | 59g | 2.4% |
| Calories | 230 | 10.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.61 | g | 18.1% |
| Monounsaturated | 5.49 | g | 22.0% |
| Polyunsaturated | 2.71 | g | 20.8% |
| Omega-3 | 0.813 | g | Estimate |
| EPA | 5 | mg | 0.6% |
| DHA | 4 | mg | 0.4% |
| Omega-6 | 1.897 | g | Estimate |
| Trans | 0.07 | g | 3.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.17 | mg |
| Selenium | 21 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 13.2 | mcg | 1.5% |
| vitamin B1 | 0.074 | mg | 6.2% |
| vitamin B2 | 0.167 | mg | 12.8% |
| vitamin B3 | 4.89 | mg | 30.6% |
| vitamin B6 | 0.348 | mg | 20.5% |
| vitamin B9 | 3.97 | mcg | 1.0% |
| vitamin B12 | 0.362 | mcg | 15.1% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0.165 (7 IU) | mcg | 1.1% |
| vitamin E | 0.167 | mg | 1.1% |
| vitamin K | 2.95 | mcg | 2.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 10.3 | mg | 1.0% |
| iron | 1 | mg | 5.6% |
| magnesium | 23.9 | mg | 6.0% |
| phosphorus | 190 | mg | 27.1% |
| potassium | 241 | mg | 9.3% |
| sodium | 549 | mg | 23.9% |
| zinc | 1.49 | mg | 13.5% |
| copper | 0.056 | mg | 6.2% |
| manganese | 0.085 | mg | 3.7% |
| selenium | 21 | mcg | 38.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 597 | mg | 85.3% | 163% |
| Isoleucine | 946 | mg | 67.6% | 138% |
| Leucine | 1698 | mg | 62.2% | 122% |
| Lysine | 1854 | mg | 88.3% | 169% |
| Methionine | 797 | mg | 75.9% | 152% |
| Phenylalanine | 1563 | mg | 89.3% | 167% |
| Threonine | 943 | mg | 89.8% | 165% |
| Tryptophan | 220 | mg | 78.6% | 146% |
| Valine | 981 | mg | 53.9% | 107% |
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Recipe
See full recipeIngredients
- Boneless chicken thighs, skin on 800 g
- Salt 1/4 tsp
- Vegetable oil 1 tsp
- Soy sauce 3 tbsp
- Mirin 3 tbsp
- Sake 3 tbsp
- Sugar 1 tbsp
- Cooked rice to serve
Instructions
- 1
Mix the soy sauce, mirin, sake and sugar in a small bowl.
- 2
Pat the chicken dry, prick the skin a few times with a fork and sprinkle both sides with the salt.
- 3
Heat the oil in a large frying pan over medium heat and cook the chicken skin side down for 7 minutes, until the skin is golden and crisp.
- 4
Turn the chicken and cook for 5 minutes more, until the center reaches 74C.
- 5
Wipe the rendered fat out of the pan with paper towels.
- 6
Pour in the sauce and simmer for 3 minutes, turning the chicken, until the sauce is thick and glossy.
- 7
Slice the chicken, spoon the glaze over it and serve with rice.