Ingredients
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1lb Chicken Breast
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1lb Skinless Chicken Thigh
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.5 Cup Chicken Bone Broth
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1.25 Cup Tamari Soy Sauce
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1 Tsp Sea Salt
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1 Tsp Black Pepper
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1 Tbsp Stevia
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.5 Tbsp Butter
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1 Tsp Brown Sugar
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1 Bunch Fresh Broccoli
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1 Tsp Lemon Juice
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1/4 Tsp Ground Ginger
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1 Tsp Garlic Powder
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2 tbsp Corn Starch
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2 tbsp Canola Oil
Directions
Sometimes left over chicken breast and broccoli doesn’t cut it. Sometimes you need a little spice in your life, a jump-start to your mouthfeel. Our Keto-Friendly Teriyaki Chicken is a welcomed break from the mundane. It’s incredibly versatile, as we’ll discuss in a bit, and can be easily tailored to fit a bulking or cutting diet. The low calorie version is so good, it can make you forget your cutting calories!
I like to pair my high protein teriyaki chicken with broccoli, as it’s high on fiber, vitamins, and minerals. With as much meat as we like to get in every day, it’s incredibly important to keep your fiber up. The fact that broccoli tastes delicious paired with teriyaki chicken is an added bonus.
This meal is great for post-workout, lunch, or dinner. It’s got the nutrients required to begin repairing and aiding your body, and to begin refueling your body for your next workout.
Cut Calories
You can cut extra calories from this by completely removing the brown sugar, which will shave off roughly an extra carb per serving.
You can also cut calories by going completely with chicken breast, instead of half-thigh meat. This will save you 80 total calories and 10 grams of fat over the whole dish.
Lastly, you can easily cut calories by cutting the amount of broccoli served with this. I like broccoli because it’s high in fiber and it’s a great energy source, but if you’re going keto, you could easily cut the broccoli in half or all together and potentially shave off 400 extra calories.
Add Calories
You can add calories by going full thigh meat. This will add a considerable amount of fat to your meal, which if you’re bulking, may be exactly what you need.
You can add calories and a ton of flavor by adding an extra tbsp of butter to the final dish sauce. This will add a ton of extra flavor, and a ton of extra calories.
Steps
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1
Done
20 Minutes
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Chop and Season ChickenChop your chicken into small bite sized pieces, and add salt and pepper. We're looking to add just a tiny amount of salt here, as the soy sauce will add plenty later. Rest for 20 minutes. |
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2
Done
6-8 Minutes
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Sear & Cook ChickenIn a cast-iron pan that you've preheated on medium, sear and cook your chicken. Sear for 3 or 4 minutes on each side until nice and streaked with golden brown. |
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3
Done
2 Minutes
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Add FlavoringsMix brown sugar, Stevia, garlic powder, ginger powder, lemon juice, chicken bone broth, and soy sauce with your chicken, and stir to incorporate. |
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4
Done
2 Minutes
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Incorporate Liquefied Corn StarchAdd a tablespoon of fresh water to your corn starch and stir with your finger until it's completely disintegrated. Throw into your Teriyaki chicken, and incorporate well. Sauce will thicken rapidly. |
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5
Done
5 Minutes
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Reduce and ThickenTurn to low, stir, and reduce and thicken your sauce until your happy. For me, that's usually around 5 minutes, as the corn starch and water is going to help thicken this stuff up considerably. Keep in mind, it will continue to thicken even as you take it off the heat. |
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6
Done
7 Minutes
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Cook BroccoliAs your Keto Friendly Chicken Teriyaki is cooling, cook your prepared broccoli in a pan with a few tablespoons of water. You want it to steam more than it cooks. Flip often, try not to brown. |
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7
Done
5 minutes
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Let it cool; ServeOnce satisfied, let cool for 5 minutes. Sauce should reduce more. Stir to help reduce further. Serve and eat! |
