A lower-calorie way to make Teriyaki Chicken
Teriyaki Chicken — with brown rice, broccoli and sesame
Charred chicken in a thin homemade teriyaki glaze makes a complete bowl with broccoli, about 480 kcal per serving.
Chicken is seared before sauce touches the pan. Soy, mirin, ginger and a small amount of honey are reduced separately to coating consistency. Each piece should retain charred faces beneath a thin lacquer, with no syrup pool and broccoli that remains vivid and firm.
What changes—and what stays
From with skin-on thigh, sugary bottled sauce and large white-rice serve often 650–900 kcal to 480 calories
Char skinless chicken first and reduce a measured homemade glaze, serving it with brown rice and broccoli. Chicken char, soy, mirin, ginger, honey, sesame and rice vinegar create salty-sweet shine with acidity.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Char skinless chicken first and reduce a measured homemade glaze, serving it with brown rice and broccoli | Chicken char, soy, mirin, ginger, honey, sesame and rice vinegar create salty-sweet shine with acidity. |
How the flavor stays
Chicken char, soy, mirin, ginger, honey, sesame and rice vinegar create salty-sweet shine with acidity.
A cost rule that survives inflation
Broccoli stems, carrots and brown rice fill six bowls, allowing a moderate chicken quantity and avoiding bottled sauce.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 750 gskinless chicken breast
- 360 gbrown rice, dry
- 700 gbroccoli with stems
- 400 gcarrots
- 65 mlreduced-salt soy sauce
- 50 mlmirin
- 35 ghoney
- 15 gcanola oil
- 25 gginger
- 12 gsesame seeds
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Dry and sear chicken first
Pat equal pieces dry and sear in two batches without adding any sauce to the pan
Look for: The pieces carry dark charred faces and the pan has no grey liquid or sugar
Step 2 · follow the visible cue
Reduce a clean teriyaki glaze
Simmer soy, mirin, honey, ginger and vinegar alone until the bubbles turn close and glossy
Look for: The sauce coats a spoon thinly and remains pourable without burnt sugar smell
Step 3 · follow the visible cue
Steam-fry broccoli to bright green
Use a splash of water to soften stems first, then add florets and evaporate the pan completely
Look for: Stems are tender and florets vivid green with no water left beneath them
Step 4 · follow the visible cue
Lacquer briefly and stop
Toss chicken in the reduced glaze for less than a minute and serve over rice with vegetables
Look for: A thin shine hugs each charred piece and no sweet sauce pools in the bowl
Calories at the same serving size
216 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Teriyaki Chicken within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount required.
Cool Teriyaki Chicken within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount required.
Frequently asked questions
Can Teriyaki Chicken be prepared a day ahead?
Yes. Keep crisp, fresh and starchy components separate, then combine them only during gentle reheating. Cool Teriyaki Chicken within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount required.
What does the calorie figure for Teriyaki Chicken include?
It covers one of the stated number of servings and only the listed ingredient quantities, not extra sides or sauces. Char skinless chicken first and reduce a measured homemade glaze, serving it with brown rice and broccoli.
- skinless chicken breast750 g
- brown rice, dry360 g
- broccoli with stems700 g
- carrots400 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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