In this article, I will be sharing a delicious gluten-free teriyaki chicken recipe. As someone who is passionate about recipes and food, I aim to provide you with all the necessary ingredients, nutrition information, and cooking time in each post. If you’re looking for a flavorful and healthy dish, this gluten-free teriyaki chicken is the perfect choice. Stay tuned for a mouthwatering recipe that will satisfy your taste buds and cater to dietary restrictions.
This image is property of www.glutenfreepalate.com.
Ingredients
Chicken
Chicken is the star ingredient of this gluten-free teriyaki chicken recipe. It is important to choose boneless, skinless chicken breasts or thighs for this dish. The chicken should be cut into bite-sized pieces, ensuring even cooking and maximum flavor absorption.
Teriyaki Sauce
The teriyaki sauce is what gives this dish its rich and savory flavor. It is a combination of gluten-free soy sauce, honey, garlic, and ginger. The sauce is the perfect balance of sweet and savory, and it coats the chicken beautifully.
Gluten-Free Soy Sauce
As this recipe is gluten-free, it is essential to use gluten-free soy sauce. Regular soy sauce contains wheat, which is not suitable for those who follow a gluten-free diet. There are several gluten-free soy sauce options available in most supermarkets or specialty stores.
Honey
Honey adds a touch of natural sweetness to the teriyaki sauce. It helps balance the flavors and also contributes to a lovely glaze on the chicken. Make sure to use pure honey for the best results.
Garlic
Garlic is a staple in many savory dishes, and it adds a wonderful depth of flavor to this gluten-free teriyaki chicken. It is best to use fresh garlic cloves, minced or finely chopped.
Ginger
Fresh ginger adds a subtle yet distinctive flavor to the dish. It complements the other ingredients in the teriyaki sauce and gives the chicken a slightly aromatic taste. Grated or minced ginger can be used for this recipe.
Cornstarch
Cornstarch is used as a thickening agent in the teriyaki sauce. It helps give the sauce a glossy and slightly thick consistency, perfect for coating the chicken. It is important to use gluten-free cornstarch for this recipe.
Green onions
Green onions are used as a garnish for the gluten-free teriyaki chicken. They add a touch of freshness and a subtle onion flavor. The green parts of the onions are typically sliced thinly and sprinkled over the dish before serving.
Sesame seeds
Sesame seeds are another garnish that adds a nutty and flavorful element to the dish. They can be toasted lightly in a dry pan to enhance their aroma and taste. The sesame seeds are sprinkled over the finished gluten-free teriyaki chicken.
Rice
Rice is the perfect accompaniment to this gluten-free teriyaki chicken. It serves as a neutral base that allows the flavors of the chicken and teriyaki sauce to shine. There are various types of rice to choose from, such as white, brown, or jasmine.
Nutrition Information
Calories
The calorie content of this gluten-free teriyaki chicken may vary depending on the portion size and the specific brand of ingredients used. On average, a serving of teriyaki chicken contains around 300-400 calories.
Fat
The fat content of this dish comes from the chicken and the small amount of oil used for sautéing. Skinless chicken breasts and thighs are relatively lean cuts of meat, making this dish a healthier option. The fat content can be further reduced by using cooking methods such as grilling or baking instead of sautéing.
Protein
Chicken is an excellent source of protein, and this dish provides a generous amount of it. A serving of teriyaki chicken typically contains around 25-30 grams of protein, which is beneficial for muscle repair and growth.
Carbohydrates
The main source of carbohydrates in this dish comes from the honey and the rice. The amount of carbohydrates can vary depending on the portion size and the specific brand of ingredients used. On average, a serving of teriyaki chicken contains around 30-40 grams of carbohydrates.
Sodium
Sodium content in teriyaki chicken can be influenced by the choice of soy sauce. Gluten-free soy sauce options tend to have a slightly lower sodium content compared to regular soy sauce. However, it is important to moderate sodium intake, especially for individuals with high blood pressure or other health conditions.
Fiber
This dish does not inherently contain a significant amount of fiber. However, additional fiber can be incorporated by serving the teriyaki chicken with steamed vegetables or by using whole-grain rice instead of white rice.
This image is property of food-fanatic-res.cloudinary.com.
Preparation
Marinating the Chicken
-
Cutting the Chicken: Start by cutting the boneless, skinless chicken breasts or thighs into bite-sized pieces. It is important to ensure uniform pieces to ensure even cooking.
-
Preparing the Marinade: In a bowl, combine the gluten-free soy sauce, honey, minced garlic, and grated ginger. Whisk the ingredients together until well combined.
-
Marinating the Chicken: Place the chicken pieces in a resealable plastic bag or a bowl. Pour the marinade over the chicken, making sure all the pieces are coated. Seal the bag or cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld and the chicken to absorb the marinade.
Making the Teriyaki Sauce
-
Mixing the Ingredients: In a small saucepan, combine the gluten-free soy sauce, honey, minced garlic, and grated ginger. Whisk the ingredients together until well combined.
-
Thickening the Sauce: In a separate bowl, dissolve cornstarch in water until there are no lumps. Gradually add the cornstarch mixture to the saucepan while whisking continuously. Cook the sauce over medium heat, stirring constantly, until it thickens to a glossy consistency. Remove from heat and set aside.
Cooking the Chicken
-
Preparing the Pan: Heat a tablespoon of oil in a large skillet or pan over medium-high heat. Ensure that the pan is hot before adding the chicken.
-
Sautéing the Chicken: Remove the marinated chicken from the bag or bowl, allowing any excess marinade to drain off. Add the chicken to the hot pan and cook for 5-6 minutes, or until the chicken is cooked through and nicely browned. Stir occasionally to ensure even cooking.
-
Adding the Sauce: Once the chicken is cooked, pour the teriyaki sauce over the chicken in the pan. Stir gently to coat the chicken evenly with the sauce. Allow the sauce to simmer for a minute or two to meld the flavors.
-
Serving: Transfer the gluten-free teriyaki chicken to a serving dish. Garnish with sliced green onions and toasted sesame seeds for added flavor and visual appeal.
Side Dish: Rice
Choosing the Rice
When serving gluten-free teriyaki chicken, rice is the perfect side dish to complement the flavors. There are various types of rice to choose from, such as white rice, brown rice, or jasmine rice. Opt for a rice variety that suits your preferences and dietary needs.
Cooking the Rice
To cook rice, follow these general steps:
-
Rinse the rice under cold water to remove any excess starch.
-
Add the desired amount of rice and water to a pot. The ratio of rice to water may vary depending on the type of rice and personal preference. Typically, it is one cup of rice to two cups of water.
-
Bring the water to a boil, then reduce the heat to low and cover the pot with a lid.
-
Allow the rice to simmer for the recommended cooking time, usually around 15-20 minutes, or until all the water is absorbed and the rice is tender.
-
Once the rice is cooked, fluff it with a fork to separate the grains and serve alongside the gluten-free teriyaki chicken.
This image is property of meaningfuleats.com.
Tips and Variations
Gluten-Free Options
To ensure this recipe remains gluten-free, it is important to use gluten-free soy sauce and cornstarch. Additionally, if you prefer a sweeter teriyaki sauce, you can increase the amount of honey used. For a stronger garlic or ginger flavor, adjust the quantities to your taste.
Spicy Teriyaki Chicken
For those who enjoy a little heat, you can add some spice to the teriyaki sauce. Consider adding a pinch of red pepper flakes or a dash of hot sauce to the saucepan when mixing the ingredients for the teriyaki sauce. Taste and adjust the level of spiciness according to your preference.
Vegetable Additions
To incorporate more vegetables into the dish, you can add them alongside the chicken while sautéing. Sliced bell peppers, snow peas, or broccoli florets make excellent additions. Ensure that the vegetables are cut into bite-sized pieces for even cooking.
Serving Suggestions
Garnishing with Green Onions and Sesame Seeds
To enhance the appearance and flavor of the gluten-free teriyaki chicken, garnish it with sliced green onions and toasted sesame seeds. Sprinkle them over the chicken before serving to add a pop of color and a delightful nutty taste.
Pairing with Steamed Vegetables
To create a well-rounded and nutritious meal, serve the gluten-free teriyaki chicken with a side of steamed vegetables. Vegetables such as broccoli, carrots, and snow peas are excellent choices. The vibrant colors and crisp textures of the steamed veggies complement the tender chicken and add a nutritious element to the meal.
Serving with Brown Rice
For a healthier alternative to white rice, consider serving the gluten-free teriyaki chicken with brown rice. Brown rice has a slightly nutty flavor, a chewy texture, and is more nutrient-dense than white rice.
This image is property of meaningfuleats.com.
Conclusion
Enjoying a delicious gluten-free teriyaki chicken is a delightful experience. This recipe provides a balanced combination of flavors and textures while remaining gluten-free. With careful selection of ingredients and attention to cooking techniques, you can create a flavorful and satisfying meal that will be enjoyed by all.
