Skip the sugar-laden, preservative-packed bottled sauces for this sweet-and-sharp teriyaki chicken & rice recipe, which uses an easy homemade version.
What is Teriyaki?
Teriyaki is a Japanese cooking technique that involves grilling food with a sticky, glossy sauce. We tend to think of meats such as chicken, beef, or pork when we think about teriyaki recipes, but that seems to be a Western invention. In Japan, it’s more closely associated with fish such as tuna or salmon.
The name Teriyaki is a combination of two different Japanese words that explain the cooking technique.
Teri – A Japanese noun that refers to the glistening sheen given by the syrupy sauce. This sauce, the sticky glaze, is known as the tare. It’s made with a combination of sake, sugar, and soy sauce.
Yaki – The second part of the namerefers to the act of grilling or broiling. Brushing or basting the chicken, or other chosen meat, several times with extra teriyaki sauce during cooking will help prevent it from drying out.
What Are These Ingredients?
Mirin vs Sake – Mirin and Sake are rice alcohols, but Mirin contains more sugar and has a lower ABV of 14%, compared to Sake’s ABV of 15-20%. Different recipes will call for one or both, but both can be used to make teriyaki sauce.
Light Soy Sauce vs Dark Soy Sauce – Light soy sauce has a less intense flavour compared to dark soy sauce. However, don’t be fooled, light soy sauce still has an intense flavour and is often used as a seasoning, while dark soy sauce adds a richer colour.
Rice Vinegar or Rice Wine Vinegar – There’s no difference here. Rice wine vinegar is produced by fermenting rice into alcohol and then into vinegar. It tastes sweeter than distilled vinegar and has less acidity.
03 Reasons why Runners Will Love This Teriyaki Chicken & Rice Recipe
01 – Lean Protein – Chicken breast is lean and full of complete protein, meaning it’s perfect for recovery after a long and/or intense session. You can use thigh meat if preferred, but it does contain a bit more saturated fat.
02 – Glycogen & Carbs – This recipe isn’t just teriyaki chicken; it also includes sticky rice, making it an ideal source of energy. It will help you both carb-load before an event and replenish glycogen stores afterwards.
03 –No Excess Salt or Sugar – While both salt and sugar are natural parts of teriyaki sauce, store-bought versions may contain more than you need. Making your own sauce gives you a sense of control over both flavour and your health.
Teriyaki Chicken & Rice
Ingredients
Method
- For the Marinade: Make the marinade by combining all the ingredients for the marinade together in a bowl. Bring to a boil and reduce to a gentle simmer. Cook until the sauce reduces and becomes glossy. This will take about 10-15 minutes. Allow to cool completely, then mix half the marinade with the chicken and set aside for at least 20 minutes. Reserve the remaining marinade to baste the chicken and serve alongside the finished dish.
- For the Rice: Rinse the rice under cold water until the water runs clear. Combine rice and 450ml of water in a saucepan, then bring to a boil. Reduce to a low simmer, cover, and cook 12–15 minutes until tender. Rest covered 5–10 minutes, then fluff with a fork.
- For the Chicken: Heat an overhead grill to high. Once hot, place the chicken on a foil-lined grill tray and grill for 10-12 minutes on each side, until no red remains, or it reaches 75 °C on a meat thermometer. Baste the chicken with the pan juices and brush with fresh teriyaki sauce every 5 minutes.
- For the Bak Choi: Bring a pan of salted water to the boil. Cook the Bak choi quarters for 1 minute until the stalks are tender.
- To serve: Serve the chicken on top of the rice with two quarters of Bak choi per person. Garnish with spring onion and sesame seeds.
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