Teriyaki Chicken and Asparagus Recipe
This Teriyaki Chicken and Asparagus recipe is a flavorful and nutritious dish that combines tender chicken with the fresh, slightly earthy taste of asparagus, all coated in a savory, sweet teriyaki sauce. It’s perfect for a quick weeknight dinner or a special weekend meal. The dish is easy to make, full of flavor, and packs a good nutritional punch.
Ingredients:
For the Chicken:
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 tbsp olive oil
- Salt and pepper to taste
- 2 cloves garlic, minced
- 1 tbsp ginger, minced
For the Teriyaki Sauce:
- ¼ cup soy sauce (low-sodium preferred)
- 2 tbsp honey or maple syrup
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tbsp mirin (optional, but adds depth)
- 1 clove garlic, minced
- 1 tbsp ginger, minced
- 1 tsp cornstarch (optional, for thickening)
For the Asparagus:
- 1 bunch asparagus (about 1 lb), trimmed and cut into 2-inch pieces
- 1 tbsp olive oil
- Salt and pepper to taste
- Optional: Lemon wedges for serving
Instructions:
For the Chicken:
- Prepare the chicken: Season both sides of the chicken breasts with salt and pepper.
- Cook the chicken: Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the chicken breasts and cook for about 6-7 minutes per side, or until the internal temperature reaches 165°F and the chicken is golden brown. Remove from the skillet and set aside to rest.
For the Teriyaki Sauce:
- Combine ingredients: In a small saucepan, combine the soy sauce, honey, rice vinegar, sesame oil, mirin (if using), garlic, and ginger. Bring to a simmer over medium heat.
- Thicken the sauce: If you prefer a thicker sauce, dissolve 1 tsp of cornstarch in 1 tbsp of water and add to the simmering sauce. Stir and cook for 2-3 minutes until the sauce thickens. Remove from heat.
For the Asparagus:
- Cook the asparagus: Heat 1 tbsp olive oil in a separate skillet or pan over medium heat. Add the asparagus and sauté for 4-5 minutes, or until tender but still crisp. Season with salt and pepper.
Assembling:
- Combine: Slice the cooked chicken breasts into strips. Add the chicken slices to the skillet with the asparagus, then pour the teriyaki sauce over the chicken and asparagus. Toss to coat evenly and warm through.
- Serve: Serve immediately, optionally garnishing with sesame seeds, chopped green onions, or a squeeze of fresh lemon.
Description:
This Teriyaki Chicken and Asparagus recipe is the perfect balance of savory, sweet, and tangy. The chicken remains juicy and tender, while the asparagus adds a delightful crunch and freshness to the dish. The homemade teriyaki sauce pulls everything together with a burst of umami flavor. It’s an easy-to-make, one-pan meal that’s healthy and satisfying.
Notes:
- Vegetarian Option: You can substitute the chicken with tofu or tempeh for a vegetarian version of this dish. Just make sure to cook the tofu until golden and crispy before adding the sauce.
- Teriyaki Sauce Tip: The sauce can be made in advance and stored in the fridge for up to a week.
- Spice Level: If you like a bit of heat, you can add a dash of red pepper flakes to the sauce or sauté some chili peppers with the garlic and ginger.
Tips:
- Make sure to not overcook the chicken, as it can become dry. Use a meat thermometer to check the internal temperature.
- For an added touch, you can serve this dish over steamed rice or quinoa.
- When preparing the asparagus, ensure the woody ends are trimmed off to avoid tough, fibrous pieces.
Servings:
This recipe makes 4 servings.
Nutritional Information (per serving):
- Calories: 350
- Protein: 36g
- Carbs: 15g
- Fat: 15g
- Fiber: 3g
- Sugar: 12g
- Sodium: 550mg
(Note: Nutritional information is an approximation and will vary depending on the exact ingredients used.)
Benefits:
- High in Protein: Chicken breast is an excellent source of lean protein, which is essential for muscle repair and growth.
- Low in Carbs: The dish is low in carbs, making it suitable for low-carb and keto diets.
- Rich in Vitamins: Asparagus is a great source of vitamins A, C, E, and K, as well as folate and fiber, all of which contribute to immune health and digestion.
- Antioxidants: The teriyaki sauce ingredients, especially ginger and garlic, contain antioxidants that have anti-inflammatory properties.
- Low in Calories: This dish is relatively low in calories, making it a good option for those looking to maintain or lose weight.
Q&A:
Q: Can I make the teriyaki sauce ahead of time?
A: Yes, you can prepare the sauce in advance and store it in an airtight container in the refrigerator for up to a week. Just reheat it before using.
Q: What can I serve with this dish?
A: This dish pairs well with steamed rice, quinoa, or even a simple side salad. You can also serve it with sautéed or roasted vegetables.
Q: Can I make this recipe with a different type of meat?
A: Absolutely! This recipe works well with pork tenderloin, shrimp, or even tofu for a plant-based alternative.
Q: How do I know when my chicken is fully cooked?
A: Use a meat thermometer to check the internal temperature of the chicken. It should reach 165°F to be safe to eat.
This recipe is simple, quick, and packed with flavor, making it a great weeknight dinner or a healthy meal prep option. Enjoy!