Lighter Teriyaki Chicken with Reduced Sodium
Lighter teriyaki chicken recipe with 35% less sodium and 40% less sugar. Same glossy glaze, healthier version.
Ingredients
- 1.5 lbs boneless, skinless chicken breasts, cut into 1.5-inch pieces
- 1/3 cup low-sodium soy sauce
- 3 tablespoons mirin
- 2 tablespoons sake or dry sherry
- 1 tablespoon raw honey
- 5 cloves garlic, minced
- 2.5 tablespoons fresh ginger, minced
- 1 tablespoon extra virgin olive oil, divided
- 1/4 cup low-sodium chicken broth
- 1 tablespoon cornstarch
- 1.5 tablespoons sesame seeds, for garnish
- 3 green onions, sliced on the bias
- 1.5 teaspoons rice vinegar
- Salt and black pepper to taste
Health Scores
Instructions
- 1
Pat chicken pieces completely dry with paper towels, then season both sides evenly with salt and black pepper.
- 2
Combine low-sodium soy sauce, mirin, sake, honey, chicken broth, and rice vinegar in a small bowl, whisking until the honey dissolves fully, then reserve this teriyaki base.
- 3
In a separate small bowl, mix cornstarch with 2 tablespoons cold water, stirring until completely smooth with no lumps remaining.
- 4
Heat 1.5 teaspoons olive oil in a large skillet over medium-high heat until shimmering, approximately 1 minute.
- 5
Working in two batches to prevent overcrowding, place chicken pieces in the hot skillet without moving them for 4-5 minutes until deep golden brown on the first side.
- 6
Turn chicken over and cook for 3-4 minutes on the reverse side until light golden crust develops, then transfer to a clean plate.
- 7
Add remaining 1.5 teaspoons olive oil to the same skillet, then add minced garlic and ginger and sauté over medium heat for 60 seconds until very fragrant.
- 8
Pour the reserved teriyaki sauce mixture into the skillet with aromatics, stirring thoroughly to incorporate all flavors.
- 9
Let the sauce simmer gently over medium heat for 2-3 minutes, stirring regularly to prevent any sticking.
- 10
Stir the cornstarch slurry once more to recombine, then pour it gradually into the simmering sauce while stirring constantly.
- 11
Cook and stir for 1-2 minutes until the sauce becomes thick, glossy, and coats the back of a spoon.
- 12
Return all chicken pieces to the skillet and toss gently to coat completely with the glaze, cooking for 1-2 minutes until heated through.
- 13
Taste and adjust seasoning with additional salt, pepper, or soy sauce as desired.
- 14
Plate the teriyaki chicken immediately, garnish with sesame seeds and sliced green onions, and serve with steamed rice or roasted vegetables.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 1/2 cup soy sauce | 1/3 cup low-sodium soy sauce | Reduces sodium by 40% while maintaining umami depth with added garlic and ginger |
| 1/4 cup mirin | 3 tablespoons mirin + 1 tablespoon raw honey | Cuts sugar by 35% while preserving sweetness and gloss; honey provides trace minerals |
| 2 tablespoons vegetable oil | 1 tablespoon extra virgin olive oil | Reduces total fat by 30%; olive oil contains heart-healthy polyphenols |
| 1.5 tablespoons cornstarch | 1 tablespoon cornstarch | Reduces refined carbs while maintaining adequate sauce thickening |
| 4 cloves garlic | 5 cloves garlic | Boosts flavor complexity and adds antimicrobial compounds to compensate for reduced sodium |
| 2 tablespoons fresh ginger | 2.5 tablespoons fresh ginger | Increases anti-inflammatory gingerol content and amplifies natural flavor depth |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 285 |
| Total Fat | 8g |
| Carbohydrates | 12g |
| Fiber | 0.5g |
| Protein | 38g |
Nutrition Comparison
| Classic | Metabolic Health | restaurant | Healthier | |
|---|---|---|---|---|
| Calories | 355 | 310 | 485 | 285 |
| Protein | 43g | 36g | 48g | 38g |
| Carbs | 20g | 8g | 18g | 12g |
| Fat | 10g | 14g | 22g | 8g |
| Fiber | 1g | 2g | 1g | 0.5g |
| Sugar | 14g | - | - | - |
| Health Scores | ||||
| Gut Health | 6/10 | 9/10 | 7/10 | 72/10 |
| Anti-Inflammatory | 7/10 | 9/10 | 5/10 | 78/10 |
| Blood Sugar | 6/10 | 9/10 | 6/10 | 82/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
