Welcome to Rice or Bread! I’m Mina, and I’m thrilled to have you here. Today, I’m excited to share my beloved Teriyaki Chicken Rice recipe, with a healthy twist – it’s completely oil-free! Say goodbye to the greasy guilt while retaining every bit of flavor essence – Succulent chicken, bathed in a savory-sweet teriyaki sauce, nestled atop a bed of fluffy rice. It’s a symphony of taste and texture that not only satisfies your cravings but also nourishes your body. Whether you’re seeking a cozy weeknight dinner or prepping ahead for a busy week, Teriyaki Chicken Rice fits the bill perfectly.
If you try this recipe, I’d love to hear how it turned out for you. Leave a comment below and share your experience!
For more information about the Chinese spices see my ingredients list
Happy cooking!
Healthy Teriyaki Chicken Rice Recipe Without a Drop of Oil
Ingredients
- 6 boneless chicken thighs
- 1 carrot
- half head broccoli
- half head cauliflower
For marinade:
- 5 slices ginger
- 2 tbsp cooking wine
- 2 tbsp light soy sauce
- 1 tbsp dark soy sauce
- 1 tsp sugar
- 1 tsp honey
- 1 tsp salt
For sauce
- 1 tbsp light soy sauce
- 1 tsp sugar
- additional salt adjust to you taste
- 1 tablespoon cornstarch mixed with 1/2 cup water for thickening the sauce
- Sesame seeds for garnish
Instructions
- Mix the cooking wine, light soy sauce, dark soy sauce, sugar, honey, salt, and ginger. Pour the mixture over the inner side of the chicken thighs, massage it in, then flip the thighs so the skin is facing up. Marinate for 20-30 minutes.
- Prepare the side dishes: slice the carrots and cut the broccoli and cauliflower into small florets.
- Bring a pot of water to a boil, add a teaspoon of salt. Place the cauliflower, carrots, and broccoli into the boiling water and blanch for 3-5 minutes, until they reach your desired level of tenderness. Then, remove them from the water and they are ready to serve. Adjust the blanching time according to your preference for softness.
- Pan-fry the marinated chicken thighs and then simmer them. Place the thighs skin-side down over low heat for 3-4 minutes, frying until the skin is crispy and golden. Frying the skin side first helps render out the fat, making it easier to fry the other side. This method ensures that the dish is virtually free of fat and fatty meat, making it very healthy.
- Flip the chicken thighs and pan-fry the other side for an additional 3 minutes.
- Pour in a cup of water, ensuring it covers half of the chicken thighs. Add the remaining marinade (discard the ginger) along with an additional tablespoon of light soy sauce and a tablespoon of sugar. Bring to a boil and simmer over high heat for 3-5 minutes, reducing the sauce to about half its original volume.Remove the chicken thighs from the pan.
- Add the prepared cornstarch mixture to the remaining sauce in the pan. Stir and cook over high heat for 30 seconds, or until the sauce thickens.
- Plate the dish by placing a layer of rice at the bottom. Arrange the chicken and vegetables on top, then drizzle with the teriyaki sauce. Garnish with black sesame seeds, and there you have it – your delicious Teriyaki Chicken Thigh Rice is ready to be enjoyed. Bon appétit!
