Japanese · Lunch
Japanese Teriyaki Chicken Burger (Low-Calorie)
Grilled chicken breast burger glazed with a lightened teriyaki sauce, served on a toasted whole-wheat bun with crisp cabbage, scallion and a thin swipe of light mayo. Sweetness comes from honey and mirin rather than heavy sugar syrup, keeping the classic Japanese flavour without deep-fried batter or a rich sauce.
$4
10 minsPrep
12 minsCook
22 minsTotal
EasyLevel
Nutrition per serving
392Calories
45.8gProtein
9.8gFat
30.5gCarbs
11.2gSugar
3.9gFiber
1120mgSodium
133mgChol
1.9gSat Fat
700mgPotassium
90mgCalcium
2.6mgIron
0.4mcgVitamin B12
12mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Butterfly the chicken breast to 1/2-inch thickness. Grate the garlic and ginger, then whisk together with soy sauce, mirin, honey and rice vinegar.
2
Marinate
Pour half the marinade over the chicken and let sit 10 minutes at room temperature, reserving the remaining half for glazing.
3
Sear
Heat vegetable oil in a nonstick skillet over medium-high heat and cook the chicken 4 to 5 minutes per side until browned and juices run clear.
4
Glaze
Simmer the reserved marinade in the skillet over medium heat 1 to 2 minutes, turning the chicken to coat until the sauce becomes glossy.
5
Toast
Split the burger bun and toast the cut sides in the same skillet over medium heat 1 minute until golden at the edges.
6
Build
Spread light mayonnaise on the bun base, layer the shredded cabbage, top with glazed chicken, scatter with sliced scallion and sesame seeds.
7
Plate
Close the burger with the bun top and serve immediately while the glaze is warm and glossy.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g chicken breast, butterflied into a thin patty
- 2 tbsp2 tbsp soy sauce
- 2 tbsp2 tbsp mirin
- 2 tsp2 tsp honey
- 1 tsp1 tsp rice vinegar
- 2 clove2 clove garlic
- 1 tsp1 tsp fresh ginger
- 22 whole-wheat burger bun (about 2 oz/57g)
- 2 tsp2 tsp light mayonnaise
- 1/2 cup50g cabbage
- 22 scallion
- 2 tsp2 tsp sesame seeds
- 2 tsp2 tsp vegetable oil
