Dinner

Chicken Teriyaki with Rice and Tenderstem

Name: Chicken Teriyaki with Rice and Tenderstem
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 160 g Chicken thigh, skinless and boneless; 20 g Soy sauce; 1 tsp, about 7 g Honey; A tablespoon Rice vinegar; A thumb, grated Fresh ginger; 1 clove, about 3 g Garlic; 3 g Cornflour; 120 g Cooked white rice; 120 g Tenderstem broccoli; 1 tsp (3 g) Sesame seeds; 4 g Rapeseed oil

Thigh pieces glazed in a soy, honey and ginger sauce thickened in the pan, with rice and tenderstem broccoli. 41 g of protein for 494 kcal.

Calories: 494kcal
Protein: 41g
Fat: 13g
Carbs: 49g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Gluten
Soya
Sesame

Ordinary soy sauce is brewed with wheat. Tamari is brewed without wheat and is a separate ingredient here.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken thigh, skinless and boneless160 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Soy sauce20 g
Honey1 tsp, about 7 g
Bottled teriyaki sauce is about a third sugar. One teaspoon of honey does the same job for the pan.
Rice vinegarA tablespoon
Fresh gingerA thumb, grated
Garlic1 clove, about 3 g
Cornflour3 g
Cooked white rice120 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Tenderstem broccoli120 g
Sesame seeds1 tsp (3 g)
Rapeseed oil4 g

Method

Mix the soy, honey, vinegar, ginger, garlic, cornflour and three tablespoons of water in a cup.
Fry the thigh pieces in the oil over a medium-high heat for six minutes, turning, until browned all over and cooked through.
Pour the sauce into the pan and let it bubble for a minute until it thickens and coats the chicken. Turn the pieces so they are glossy.
Steam the tenderstem for four minutes and serve everything over the rice with the sesame seeds.

Worth knowing

Mirin is the traditional sweetener and is 40% sugar. Honey and rice vinegar get the same sweet-sharp balance from things most kitchens have.
Twenty grams of soy is close to 3 g of salt, which is the whole seasoning of the plate. Add none elsewhere.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.