Chicken Teriyaki Bowl

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 25 minutes

材料

¼ cup (60 ml) mirin

¼ cup (60 ml) cooking sake

¼ cup (60 ml) tamari (or light soy sauce – use tamari for gluten-free)

1 tbsp brown sugar

1 tbsp olive oil

800 g (1 lb 12 oz) boneless, skinless chicken thighs (note 1)

1 cup (140 g) edamame beans (see note 2)

1 cup (75 g) shredded red cabbage

1 cup (90 g) julienned carrot

Jasmine rice

½ cup (125 g) whole-egg mayonnaise (optional, see note 3 for dairy-free)

1 tsp white and black sesame seeds (optional)

Sliced fresh red chilli (optional)

手順

For the teriyaki sauce, combine the mirin, cooking sake, tamari and brown sugar in a small bowl. Stir until the brown sugar is dissolved.

Heat the oil in a large, heavy-based pan over high heat. Add the chicken and cook for 8 minutes until browned, turning once halfway.

Add the teriyaki sauce to the pan. Cook for 1 minute.

Turn the chicken and cook for another minute or until the sauce is caramelised and glossy.

Slice the chicken before serving with edamame beans, shredded red cabbage, carrot and rice. Top with a dollop of mayonnaise and sprinkle with sesame seeds and fresh chilli (if using). Finish with a drizzle of the pan juices.

栄養

• サービングサイズ: 1 bowl
• カロリー: 499
• 脂肪総量: 13.7 g
• 飽和脂肪: 2.7 g
• トランス脂肪: 0 g
• コレステロール: 259 mg
• ナトリウム: 1358.5 mg
• 炭水化物総量: 31.7 g
• 食物繊維: 3.2 g
• 糖質総量: 12.8 g
• タンパク質: 56 g