Chicken Teriyaki Don (lean)

0/4

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 130 g skinless chicken thigh (bite-size)130g

Carbs· 2

  • 55 g jasmine rice (raw, ~½ bowl cooked)55g
  • 3 g cornstarch (to thicken)3g

Vegetables· 3

  • 6 g ginger (grated)6g
  • 4 g garlic (minced)4g
  • 10 g spring onion (sliced)(optional)10g

Sauces· 2

  • 10 g light soy sauce (2 tsp)10g
  • 8 g kicap manis (the glaze's sweetness)8g

Fats & oils· 1

  • 2 g sesame oil (½ tsp, for aroma)2g

  1. Rinse the rice and cook it in a rice cooker or small pot at 1:1.2 rice-to-water while you prep the chicken.

    Why? One don uses just 55 g raw rice — about half a bowl. The teriyaki glaze carries the flavour, so more rice only dilutes the high-protein ratio and pushes up total calories.

    Tip: For more fibre, swap in brown rice — add a little more water and a few extra minutes.

    Next up:Stir the light soy, kicap manis, ginger, garlic and 3 tbsp water into a sauce; separately slake the cornstarch in 1 tbsp cold water.

  2. Stir the light soy, kicap manis, ginger, garlic and 3 tbsp water into a sauce; separately slake the cornstarch in 1 tbsp cold water.

    Why? Teriyaki's sweetness traditionally comes from mirin and lots of sugar; here kicap manis gives that gloss and sweetness in a measured 8 g — alcohol-free, and it saves a whole tablespoon of sugar's calories.

    Next up:Wipe a non-stick pan with a thin film of oil and sear the thigh pieces over medium-high heat until golden on both sides, about 6 min, letting the thigh render its own fat.

  3. 6 min · hands-free

    Wipe a non-stick pan with a thin film of oil and sear the thigh pieces over medium-high heat until golden on both sides, about 6 min, letting the thigh render its own fat.

    Why? Skinless thigh cuts about 100 kcal a serving versus skin-on while keeping the cut's juicy flavour; a dry sear lets its own fat brown it, so no extra oil is needed.

    Tip: Don't move the pieces until the underside colours — it keeps them intact and builds a savoury crust.

    06:00

    Next up:Pour in the sauce and bring to a simmer, stir in the cornstarch slurry for ~30 sec until glossy, kill the heat and swirl in the sesame oil, then spoon over the rice and scatter spring onion.

  4. Pour in the sauce and bring to a simmer, stir in the cornstarch slurry for ~30 sec until glossy, kill the heat and swirl in the sesame oil, then spoon over the rice and scatter spring onion.

    Why? The cornstarch gives the glaze the clinging shine of an oil-brushed teriyaki without the oil; adding the sesame oil off the heat, just ½ tsp, delivers maximum aroma for minimal calories.
    Watch out: Stir constantly as you add the slurry or it can clump — get it moving the moment it hits the pan.