Homemade Teriyaki Bowl

by Gavan on July 31, 2009

Chicken Teriyaki Bowl

I had a request for a healthy lunch idea, preferably not a salad, and coincidentally I kept seeing Jack in the Box commercials for their new Teriyaki Bowls. If you’re not familiar with Jack, it’s a fast food joint here in the States, definitely not known for their healthy meals, though their ads are quite funny.

Too bad you can’t eat an ad though it would probably be better for you than these. Packed with more than 1/2 your days worth of salt and 25 grams of sugar, these bowls may look like a healthy option but….well you get the idea. So I started thinking, why not make your own teriyaki bowl for lunch?

Of course you could take the easy route here with bottled teriyaki sauce but read the ingredients the next time you’re at the store. I just counted 15 ingredients from one, a couple of which I can’t even pronounce, which isn’t good. My version has just 5 ingredients and I swear it doesn’t take long to make. The beauty is that you can make a batch of it and keep it in the fridge for quick use, making this a perfect weekend culinary project.

Homemade Teriyaki mise en place

RECIPE:

Serves 2

2 x 4 oz organic chicken breasts – boneless, skinless

Teriyaki Sauce:
1/2 cup soy sauce (I like San-J’s organic wheat free tamari)
1/2 cup sake
1/2 cup mirin
1 tbsp + 1 tsp agave
1 1/2 tsp lemon zest
Yields approx 1 cup

Homemade Teriyaki Sauce

DIRECTIONS:
Add all teriyaki ingredients in a small sauce pan and bring to a boil.  Simmer over low heat for 20-25 mins approx to reduce the liquid.  It’s not going to be as thick as the bottled stuff but if you take it off the heat and let it sit for about 30 mins it will thicken up a tad more. You could use arrowroot or cornstarch to thicken it up but I prefer to let it go au natural. That’s all there is to making homemade teriyaki folks!

Next, preheat large grill/saute pan on medium-low heat for 1 minute.

Brush both sides of chicken with the teriyaki sauce then saute for 3-4 minutes on each side or until cooked through with an internal temp of 165°F.
Because of the agave, the chicken will caramelize when grilled and therefore get dark. Don’t panic, it’s not burned unless, of course you burn it!

Teriyaki Grilled Chickenv

Carrot, Sugar Snap Combo
1 large carrot – peeled, sliced on diagonal 1/8″
8 oz sugar snap peas (Don’t forget to watch my unbelievably informative quick video on prepping these little guys)
1 cup low-sodium chicken broth
1 tsp fresh ginger – grated

Add the broth, ginger and carrot in a saute pan with lid and cook on medium heat for 10 minutes. Once carrots are almost cooked through add peas and return the lid. Turn up heat and cook for 2 minutes until peas have turned bright and vibrant green.
NOTE: Add 1/4 cup additional broth when adding sugar snaps if needed.

To assemble:

Thinly slice the chicken and serve with 1/2 cup brown rice and vegetables. You can use this recipe with beef or even tofu. Suck on that, Jack. Viva la healthy teriyaki bowl!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

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{ 3 comments… read them below or add one }

julie August 3, 2009 at 10:34 am

Looks yummy! Do you use agave for any special reason, or just to avoid white sugar? The stuff is pricey. Because I live alone, I try to make big batches of sauces and dressings, keep in freezer or fridge so I don’t have to repeat too often.

Sheila | Live Well 360° August 3, 2009 at 1:33 pm

Yuuum. What a great idea. Coinsidentally I just finished eating my usual daily salad for lunch. I love lunches that you can make in batches and am always looking for a new twist on the standard chicken/turkey and veggie. Thanks Gav!

Sheila

Gavan Murphy aka the H.I. August 4, 2009 at 3:34 pm

Hey Julie, I use the Agave for a few reasons but have a look at this link and you’ll see the differences between it and other sugars. It’s really interesting.
http://www.allaboutagave.com/agave-nectar-and-the-glycemic-index.php
It can be a little more expensive than regular sugars but with it being a lot sweeter, you use less.
If you wanted a granulated sugar try, Xylitol or Birch sugar. Again a more natural alternative but the body metabolizes it better.
Have a look here, http://www.xylitol.org/
Thanks for the interest and let me know how you get on.

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