A lower-calorie way to make Soy sauce chicken
Soy sauce chicken builds a dark glaze by reducing the braise
Skinless chicken thighs, mushrooms and bok choy braise in an aromatic soy stock for a glossy meal of about 485 kcal with rice.
Soy sauce chicken does not need a deep, salty bath that is discarded. A shallow braise rotates skinless thighs through ginger, star anise and mushroom stock. Once the chicken is cooked, it rests while the liquid reduces into a small amount of intense glaze. Bok choy is blanched separately, keeping the plate bright and preventing it from absorbing excess sodium.
What changes—and what stays
From with skin-on legs, sugary master stock and generous white rice often 630–820 kcal to 485 calories
Use skinless thighs in a shallow reduced-salt braise, rotate instead of submerging and reduce only enough liquid to glaze each portion. Dark soy provides colour, light soy brings savouriness and star anise, ginger and mushroom soaking liquid create the long braised aroma.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Use skinless thighs in a shallow reduced-salt braise, rotate instead of submerging and reduce only enough liquid to glaze each portion | Dark soy provides colour, light soy brings savouriness and star anise, ginger and mushroom soaking liquid create the long braised aroma. |
How the flavor stays
Dark soy provides colour, light soy brings savouriness and star anise, ginger and mushroom soaking liquid create the long braised aroma.
A cost rule that survives inflation
Dried mushrooms flavour an entire pot with a small quantity, and bok choy plus rice let 850 grams of chicken serve five people neatly.
Ingredients for 5
Measure first; timing is part of how this recipe uses less fat.
- 850 gskinless boneless chicken thigh
- 30 gdried shiitake mushrooms
- 700 gbok choy
- 50 mlreduced-salt light soy sauce
- 20 mldark soy sauce
- 20 gbrown sugar
- 50 gginger
- 20 ggarlic
- 3star anise
- 700 mlwater and mushroom soaking liquid
- 300 gdry brown rice
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Soak mushrooms and strain their liquor
Cover shiitake with hot water, soften fully and pass the dark soaking liquid through a fine filter before measuring it.
Look for: The mushrooms bend without a hard core, and the reserved liquid is clear of grit at the bottom.
Step 2 · follow the visible cue
Arrange a shallow aromatic braise
Bring soy sauces, sugar, ginger, garlic, star anise and mushroom liquid to a simmer, then lay chicken in one snug layer.
Look for: The liquid reaches roughly halfway up the chicken rather than submerging it, and aromatics are evenly dispersed.
Step 3 · follow the visible cue
Turn, cook and remove the meat
Turn thighs several times until they reach 74°C, lift them out to rest and add mushrooms while the braising liquid boils down.
Look for: Chicken remains plump and the reduced liquid coats a spoon in a translucent dark film without tasting sharply salty.
Step 4 · follow the visible cue
Slice and glaze only the surface
Blanch bok choy, slice chicken across the grain and brush with reduced glaze before serving alongside sixty grams dry-weight rice.
Look for: The meat shows a dark glossy surface but pale juicy centre, with bright green bok choy and no sauce pool.
Calories at the same serving size
218 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 5 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate chicken in a little braise for three days. Boil the saved liquid before reuse and discard after one reheating cycle.
Refrigerate chicken in a little braise for three days. Boil the saved liquid before reuse and discard after one reheating cycle.
Frequently asked questions
Why use both light and dark soy?
Light soy supplies salt and umami; a smaller dark-soy amount gives colour without requiring much more sodium.
Can breast meat be braised this way?
Yes, but remove it as soon as it reaches 74°C and slice only after resting.
- skinless boneless chicken thigh850 g
- dried shiitake mushrooms30 g
- bok choy700 g
- reduced-salt light soy sauce50 ml
CaloNote · mobile analysis example
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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.
- Singapore Health Promotion Board — Energy and nutrient composition
- HealthHub Singapore — My Healthy Plate
Published and last reviewed: August 25, 2026
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