Stealth Health Slow Cooker Meal Prep Series, Episode 15
Per 4oz serving (makes 12)
175 Calories
23g Protein
10g Carbs
5g Fat
Ingredients:
48oz boneless skinless chicken thighs
5 tablespoons soy sauce (75g)
2 tablespoons dark soy sauce (30g)
4 tablespoons honey (80g)
4 tablespoons mirin (60g)
2 tablespoon minced ginger
1 tablespoon minced garlic
3 tablespoons cornstarch (24g) mixed with 4 tablespoons (60ml) cold water
High: 4-5 hours
OR
Low: 5+ on low
Recipe ideas:
– Serve over steamed sushi rice w spicy mayo & green onions
– Serve over 50-50 blend of rice & cauliflower rice for higher volume option
– Make low calorie tacos w Jicama wraps (found at Trader Joe’s or homemade)
– Make lettuce wraps, top w kimchi and spicy mayo
Additional notes:
– Highly recommend using chicken thighs over chicken breasts – I cook these a bit longer than normal to get browning on the exposed pieces of chicken, and if you use breasts they will get very dry. If you have to use breasts, reduce cook time to 2-3 hours
– If the recipe comes out too “liquidy” – you can remove the liquid from the crock pot and simmer in a pan until reduced/thick. However, the corn starch added at the beginning will “set” as the chicken/sauce cools – so usually just letting it sit for a bit and cool is all you need to do (transferring to a separate bowl will speed up the process)
– The main reason for using a slow cooker here is convenience/bulk prep – if you want to make more traditional teriyaki, use the same marinade ingredients and simmer the liquid in a pan until thickened (you’ll only need ~1/2 the cornstarch), marinade the chicken for a few hours, then sear/grill over high heat and baste with additional teriyaki sauce
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