Recipes · Japanese · Main Courses
Chicken Teriyaki
One serving has 611 kcal and 42 g protein, and at least a fifth of a woman's daily need of niacin (81%), selenium (77%), pyridoxine (75%), phosphorus (63%), zinc (49%) and cobalamin (46%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (433 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein
- Contains: alcohol, gluten, poultry, sesame, soy
Ingredients
- 180 g Chicken thighs
- 20 g Soy sauce
- 20 g Mirin
- 15 g Sake
- 6 g Sugar
- 5 g Vegetable oil
- 180 g Cooked short-grain rice
- 5 g Green onions
- 2 g Sesame seeds
Method
- Mix the soy sauce, mirin, sake and sugar.
- Pan-fry the chicken thighs skin side down in the oil until crisp, then turn and cook through.
- Wipe out the excess fat, pour in the sauce and simmer, turning the chicken, until the sauce is glossy and sticky.
- Slice the chicken and serve on rice with the sauce, green onions and sesame seeds.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 611 kcal | 29% |
| Carbohydrates | 69.6 g | |
| Water | 291 mL | |
| Fiber | 0.53 g | 2% |
| Protein | 41.8 g | 87% |
| Tryptophan | 0.46 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.4 g | |
| Lysine | 3.5 g | |
| Methionine | 1.1 g | |
| Cystine | 0.51 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.5 g | |
| Valine | 2 g | |
| Histidine | 1.2 g | |
| Fat | 13.9 g | |
| Monounsaturated | 5.2 g | |
| Polyunsaturated | 4.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.7 g | |
| Saturated | 2.9 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 169 mg | |
| Calcium | 44.9 mg | 4% |
| Copper | 0.34 mg | 38% |
| Iron | 2.5 mg | 14% |
| Magnesium | 79.5 mg | 26% |
| Manganese | 0.72 mg | 40% |
| Phosphorus | 441 mg | 63% |
| Potassium | 596 mg | 13% |
| Selenium | 42.3 µg | 77% |
| Sodium | 1,391 mg | |
| Zinc | 3.9 mg | 49% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 11.3 mg | 81% |
| Pantothenic acid (vitamin B5) | 0.72 mg | 14% |
| Pyridoxine (vitamin B6) | 0.97 mg | 75% |
| Folate (vitamin B9) | 18.7 µg | 5% |
| Cobalamin (vitamin B12) | 1.1 µg | 46% |
| Choline | 101 mg | 24% |
| Vitamin A | 15.1 µg | 2% |
| Vitamin C | 0.94 mg | 1% |
| Vitamin D (D2 + D3) | 1.8 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 21 µg | 23% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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