I wanted to make a thick teriyaki sauce without refined carbohydrates. Typically cornflour or cornstarch is used to thicken teriyaki sauce, but I experimented with using gelatin as the thickening agent. The issue with gelatin is that it thickens upon cooling. This means that although the sauce is nice and thick when it has cooled down, once spooning it over the chicken and vegetables it warms up and becomes runny. It resembled more of a glaze than a thick sauce. Nevertheless, this Orange teriyaki chicken was tasty and overall this was an affordable, simple and nutritious meal. The total cost for 2 serves was under $6*.
I wanted to make the sauce as low in carbohydrates as possible, however, it really needed the honey for sweetness and to thicken it. This meal would have been even better with a serving of cauliflower rice to soak up the sauce, but alas, I did not have any cauliflower on hand. There is always next time.
Orange teriyaki chicken
Makes 2 servings with plenty of sauce
1 chicken breast, cut into thin strips
3 cups frozen mixed vegetables (carrots, cauliflower, broccoli, green beans)
½ cup frozen peas
Orange teriyaki sauce
1/4 cup soy sauce
2 tablespoons water
1 tablespoon honey
1 teaspoon sesame oil
1/2 teaspoon ground ginger
1 clove garlic
1 tablespoon rice vinegar
2 tablespoon fresh orange juice
1/4 teaspoon orange rind, finely grated
1 ½ teaspoons gelatin dissolved in 3 tablespoons boiling water
- To make the sauce add all the ingredients except the gelatin to a small saucepan. Bring to the boil and simmer for about 10 – 15 minutes to reduce the sauce.
- Meanwhile, dissolve the gelatin in the boiling water. Add this to the teriyaki sauce and stir through. Put the sauce into the fridge to cool and thicken while you prepare the chicken and vegetables.
- Cook the chicken in a non-stick pan with a thin layer of water. Keep adding water as necessary to prevent sticking. Once the chicken is cooked, add the frozen vegetables and peas to the pan and continue cooking until the vegetables are thawed and heated.
- Divide the chicken and vegetables onto plates and spoon the Orange teriyaki sauce over the top. Serve with cauliflower rice or steamed white rice if you require extra carbohydrates.
*Total cost = approximately $5.90 for 2 serves based on groceries purchased at Aldi excluding the rice vinegar and sesame oil which were purchased at my local Asian supermarket.