Hi ladies! Ok srsly, who doesn’t love Chinese food? Especially when it’s cold outside, it’s the end of a looooong day, and I’m feeling ravenously hungry – a big plate of Chinese take-out always sounds so damn good.
I remember when Oliver and I first started dating, like…SOOOO long ago, we only had CD’s and there were no iPhones, lol… We’d go to Pick Up Stix (sorta like Panda Express), and chow down on Terikyaki Chicken, thinking it was healthy. I mean – it was chicken, yo!
Unfortunately, we all now know, that regular Teriyaki Chicken isn’t exactly the healthiest. It’s usually packed full of oil, salt and…. Sugar! No worries – I’ve gotcha covered!
Our Healthier Version with Homemade Sugar-Free Teriyaki
It’s super easy to make a healthier version of this dish at home, with simple ingredients that you can control. The biggest offender in the traditional recipe, is the teriyaki sauce, which is full of sugar. The second “offender” is white rice which is void of any nutrients whatsoever. First, we just replace white rice with either brown rice or (my favorite), Farro – which is an ancient grain much like brown rice, but higher in protein & fiber. Easy.
I used Farro in place of white or brown rice. Farro is higher in protein & fiber, than brown rice. It’s Chewy & satisfying!
Second – I whipped up a batch of Sugar-Free, Gluten-Free Teriyaki Sauce (recipe below) and allowed the chicken to marinade for a couple hours.
Finally, I added more veggies than what you’d normally find, to make it filling, healthy and nutrient packed. Oliver ate HALF of this entire skillet (above) in ONE sitting?? That is NOT normal, lol. He eats like a linebacker. No joke.
Anyway….. clearly he loved it. He’s asked me to make it several times since!! Give it a go and see what ‘cha think!!
Healthy Teriyaki Chicken Stir Fry
Ingredients
Stir Fry
- 3 Whole Egss Beaten
- 2 lbs skinless chicken breast Diced into 1″ cubes
- 2 cups No-Sugar Teriyaki Sauce (recipe below)
- 1/4 cup olive oil
- 3/4 cup onion diced
- 3/4 cup baby carrots peeled & cut diagonally
- 2 tbsp garlic paste
- 2 cups frozen broccoli florets defrosted & heated in microwave
- 4 cups brown rice or farro
- 3-4 tbsp Tamari (gluten-free soy sauce)
- 2 tbsp sesame oil
6-Ingredient, Sugar-Free Teriyaki Sauce
- 2 1/2 cups Tamari or Bragg’s Amino
- 1 cup + 2 TB apple cider vinegar
- 2 tbsp ginger grated
- 2 tbsp garlic minced
- 2 tbsp monk fruit sweetener
- 1 tbsp xanthan gum (this is the thickener)
Instructions
- Marinade the diced chicken in the fridge for at least an hour, preferably 2.
- Heat a wok or deep, non-stick frying pan to high. Add a little oil and quickly scramble the eggs. Remove & set aside.
- Add a little more oil, then add in the marinated chicken along with the teriyaki sauce. Cook chicken thoroughly and push to the side of the pan.
- Next, add the onion, garlic and carrots – cooking until onions are translucent.
- Add in broccoli, brown rice or farro and egg. Mix to combine.
- Finally, add Tamari & sesame seed oil. Toss to incorporate. Enjoy!
Teriyaki Sauce (makes 6 cups)
- In a small saucepan over medium-low heat, add all ingredients except for the last (xanthan gum).
- Stir and bring the mixture to a gentle simmer.
- Begin whisking the sauce as you slowly sprinkle in the xanthan gum, watching as it thickens. (1-2 minutes).
- Remove from heat. Let it cool before adding chicken to marinade.
