On a recent post I asked my readers what their favourite salmon recipe was and the most popular by far was teriyaki, a recipe which was missing from the blog and now remedied. Although I made teriyaki chicken the sauce is adaptable and can be used with any protein – chicken, salmon, beef, beans or tofu. By substituting rice malt syrup for the honey this teriyaki sauce is vegan – but of course the chicken above isn’t.
The hands on time for this dish is less than 20 minutes. You can make in advance and marinade your choice of protein in the teriyaki, but I think that the reduced sauce is so concentrated and bursting with flavour that there is no real need. If you are the sort that likes to prep ahead, batch cook, or fill the freezer from the supermarket reduced counter a clever trick is to freeze your meat or fish in the sauce in a tupperware container. Once defrosted it is marinaded and ready to go – the ultimate in speedy suppers.
All my seasonings were from Clearspring whose Japanese ingredients are mostly organic and made sustainably with authentic traditional techniques so there is lots of taste, but no nasty additives or refined sugars in this sauce (in comparison a typical ready made teriyaki sauce contains glucose or fructose syrup and only about 5% soy sauce or tamari). The udon noodles are made with semi wholewheat flour, to the traditional cut and roll method. Serve with a portion of wilted pak choi to help you towards your five (or now seven) a day.
Use this sauce for my Mushroom Teriyaki.
Recipe: Healthy Homemade Teriyaki Sauce
- 2 tbs rice malt syrup
- 3 tbs tamari
- 3 tbs Japanese rice mirin
- 1 tbs Japanese rice vinegar
- 1 clove garlic finely chopped
- pea sized piece of ginger root – finely grated
- pinch chilli flakes – optional
- a few sesame seeds to serve – optional
- pinch nori flakes to serve – optional
- Put all the ingredients into a bowl and mix together. Add meat, fish, bean curd or vegetables. Mix well to coat.
- Heat a little oil in a frying pan. Lift the coated food using a slotted spoon to drain the excess sauce back into the bowl. Transfer to the pan and fry until cooked though.
- Reduce the heat and pour the rest of the teriyaki sauce over the top. Cook until the sauce has reduced and become syrupy.
- Sprinkle your healthy teriyaki sauce dish with sesame seeds and nori (if liked). Serve immediately with noodles or rice and steamed greens.
- This recipe is 4 Weight Watchers Smart Points per portion.
This is a recipe commission for Clearspring, who I work with as a blogger ambassador. I am a genuine fan of their products and all opinions are my own.