You want to eat healthy, but you are over the white unseasoned breast chicken? This recipe ensures that you hit your macros while being flavorful all thanks to a delicious homemade teriyaki sauce!

How to make teriyaki sauce?

Teriyaki, in Japanese, is meat that has been marinated in said sauce and grilled. However, now when we say “teriyaki,” we think of the rich sweet, and silky sauce that comes with chicken, salmon, mushrooms, or any food we enjoy. Technically teriyaki is made of soy sauce, mirin (rice alcohol), sugar, and sometimes ginger. For this recipe, we are not using any mirin, and we are switching the sugar for maple syrup.

How to perfectly glaze meat?

In order to give your meat a very strong flavor, you need to marinate it. For this dish, you can toss the meat into the sauce and let it marinate for 30 minutes. However, if you are looking for a stronger flavor, let it marinate overnight. Once you cook the meat, reserve any leftover sauce. The end of the cooking process is when you want to add any leftover sauce over the meat to avoid burning the meat.

Why is chicken good for you?

Chicken is a lean meat. One serving of chicken breast (3oz or 85g) contains 24g of protein and 3g of fat. It is also rich in niacin (vitamin B3), selenium, and vitamins B6 and B12. These nutrients help break down macronutrients and to turn them into energy, form DNA, and promote a healthy nervous system, amongst other things. Paired with a great marinade, you can elevate this meat to a whole new level!


  • 2 chicken breasts, cut into 2 inches cubes
  • 1 tbsp sesame oil

Teriyaki Sauce

  • ½ cup water
  • ¼ cup soy sauce
  • 2 tbsp maple syrup
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp ginger, grated


  • 1 scallion
  • 1 tbsp sesame seeds, thinly chopped


  1. In a saucepan on medium-high heat, combine the ingredients for the sauce. Bring it to a boil. Reduce the heat. Cook until it thickens.
  2. In a bowl, toss ¾ of the sauce with the chicken. Let the chicken marinate for 30 minutes.
  3. In a pan or grill on medium-high heat, drizzle sesame oil. Cook the chicken for about 10 minutes, turning the chicken halfway.
  4. Drizzle the rest of the sauce.
  5. Sprinkle sesame seeds and scallions.
  6. Serve with rice.

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