recipes · sugar free living

RECIPE: FRUCTOSE-FRIENDLY TERIYAKI CHICKEN

If you have been following the blog for a while you will know that I have been living without sugar for a number of months now and have been very pleased with the results. This also means that I am slowly transforming my favourite foods into fructose-friendly versions of themselves, sometimes with ease and sometimes with difficulty!

I have been working on this teriyaki chicken recipe lately and after a few attempts, I feel I have got it right. I have based the recipe on this one that I found online but with significant changes. I’ve meddled with the quantities, deleted a few ingredients, changed the chicken breast for chicken thighs, removed the honey and replaced with rice malt syrup to remove the fructose, and fine-tuned the cooking time.

Mr SLE and I really love Japanese food and will quite often choose it when eating out, but this is the first time I’ve ever made something Japanese at home that actually tasted authentic. I have been staying away from bottled sauces and the like for quite a while now, even before I quit sugar. They’re not only full of sugar and/or high-fructose corn syrup but often also preservatives, colours and flavour enhancers. The great thing about this recipe is that the teriyaki base is made from scratch, so you know exactly what has gone into it.

We like to serve this teriyaki chicken with brown rice and steamed broccolini, with extra sauce spooned over the top of the chicken, then sprinkled with black sesame seeds. It’s seriously good and thanks to the slow cooker working its magic, it melts in your mouth!

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FRUCTOSE-FRIENDLY TERIYAKI CHICKEN

Serves 4

You will need a slow cooker for this recipe.

Ingredients

  • 1/3 cup soy sauce or tamari
  • ¼ cup (75g) rice malt syrup
  • 2 tbsp rice wine vinegar
  • ½ tsp fine garlic powder
  • 1 medium brown onion, very thinly sliced
  • 15g – 20g piece fresh ginger, peeled and finely chopped
  • A few grinds of freshly ground black pepper
  • 1kg chicken thigh fillets, any large bits of fat trimmed (no need to worry about any smaller bits)

Method

  • Set slow cooker to LOW. Place all ingredients except the chicken in the slow cooker and stir gently to warm through and liquefy the rice malt syrup.
  • Change setting to HIGH. Add the chicken, stir to spread the liquid evenly, then cover and cook for 3.5 – 4 hours or until the chicken is very tender and begins falling apart when picked up with tongs.
  • Remove chicken from slow cooker with tongs and serve immediately over a bed of brown rice. Spoon some extra sauce over individual servings, to taste, and sprinkle with black sesame seeds.
  • If refrigerating to serve later, place chicken in a glass container and pour some sauce over to keep moist.
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Before…
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…and after! Not exactly pretty but so, so tasty!

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