Simple Teriyaki Chicken (Diet)

Ingredients

• 800g raw skinless chicken breast
• 220g dry white rice — staple
• 60g spring onions, cooked through
• 12g garlic — staple
• 2g ground ginger — staple
• 125ml teriyaki sauce
• 300g fresh bok choy
• 300g fresh broccoli florets
• 10ml neutral oil, MEASURED TOTAL for all cooking — staple
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 110g dry white rice
• 20ml sesame oil, MEASURED TOTAL

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~280 kcal, 9.5g fat, 44.0g carbs.

Method

1. Cook the measured rice. Warm half the measured oil in a large wok and briefly cook spring onions, garlic and ground ginger; set aside.
2. Add the remaining measured oil and brown breast pieces in batches, using a non-stick surface and water as needed rather than extra oil.
3. Add broccoli and a little water, cover briefly, then add bok choy and cook until tender.
4. Return the spring-onion mixture, add bottled teriyaki and toss until the glaze coats chicken and vegetables and chicken reaches 75°C.
5. Serve all vegetables and glazed chicken over the measured rice. Add her separately cooked extra rice and sesame oil only to her portions.
6. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Keeps the original bottled-teriyaki method rather than replacing it with a different sauce. Breast replaces thigh; oil drops from several tablespoons to 10ml total, and greens cook in the same wok. - Original serves 4; this variant makes four. Declan: estimated 536 kcal, 54.5g protein, 8.4g fat and 59.3g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 816 kcal/serve, at least the 810 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 165g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.