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High-Protein Teriyaki Chicken Thighs with Sesame — 237 kcal, 23g Protein

Quick answer

One serving of Teriyaki Chicken Thighs with Sesame has 23 g of protein and 237 kcal — a protein-to-calorie ratio of 0.099 g/kcal, which is excellent for a high-protein diet. This recipe makes 4 servings total. It's also on the lighter, more filling side for its calorie count.

Protein / serving23 g
Calories / serving237 kcal
Protein ratio9.9%
Prep time34 min
Servings4
Teriyaki Chicken Thighs with Sesame

Adapted from cookinginchinglish.com

Ingredients (1 serving)

  • Chicken Prep
  • chicken thigh (boneless skinless)113 g
  • salt0.9 g
  • black pepper0.1 tsp
  • Teriyaki Sauce
  • soy sauce15 g
  • mirin17 g
  • rice cooking wine7.5 g
  • honey13 g
  • Garlic0.8 g
  • Finish
  • Toasted sesame seeds1.0 g
Protein23 g
Carbs20 g
Fat5 g
Calories237

Instructions

  1. Chicken Prep Place chicken bottom-up; score thicker parts with shallow cuts. Tip: Cuts speed cooking and stop the thigh shrinking into a ball.
  2. Chicken Prep Season both sides with salt and black pepper.
  3. Chicken Prep Rest chicken 10 minutes at room temperature. Tip: Longer rest in fridge (2 h – overnight) deepens seasoning.
  4. Chicken Prep Smash 1 garlic clove.
  5. Teriyaki Sauce Combine soy sauce, mirin, rice wine, honey, garlic in a small saucepan.
  6. Teriyaki Sauce Bring to a boil, then medium-boil 3 minutes until slightly thickened. Tip: Stir once; it should coat a spoon lightly, not be syrupy.
  7. Teriyaki Sauce Reserve half the sauce in a small bowl for serving.
  8. Air Fry Preheat air fryer to 180°C / 350°F.
  9. Air Fry Place chicken bottom-up on air fryer rack; brush with sauce.
  10. Air Fry Air fry at 180°C / 350°F for 8 minutes.
  11. Air Fry Flip chicken; brush with sauce.
  12. Air Fry Increase heat to 200°C / 400°F; cook 3 minutes.
  13. Air Fry Brush with sauce again; cook 3 more minutes. Tip: Internal temp should hit 74°C / 165°F.
  14. Finish Transfer chicken to a cutting board; rest 2 minutes.
  15. Finish Slice chicken into strips across the grain.
  16. Finish Arrange on plate; drizzle with reserved sauce.
  17. Finish Sprinkle with toasted sesame seeds; serve with warm rice.
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Frequently asked questions

How much protein is in Teriyaki Chicken Thighs with Sesame?+
One serving has 23 g of protein and 237 kcal, for a protein-to-calorie ratio of 0.099 g of protein per kcal. The full recipe (4 servings) has 94 g of protein total.
Is Teriyaki Chicken Thighs with Sesame a high-protein recipe?+
Yes — its protein-to-calorie ratio of 0.099 g/kcal is excellent for a high-protein diet. TunedCook's own app treats 0.06 g/kcal as the bar for "high protein," and this recipe clears that bar.
How many calories are in one serving of Teriyaki Chicken Thighs with Sesame?+
One serving is 237 kcal. The recipe makes 4 servings, for 947 kcal in the full batch.
How filling is Teriyaki Chicken Thighs with Sesame?+
By TunedCook's Fullness Score (based on protein share, fiber, and energy density), this recipe reads as fairly filling relative to its calories.
Where does the Teriyaki Chicken Thighs with Sesame recipe come from?+
This recipe is adapted from cookinginchinglish.com, with macros (protein/calories/carbs/fat) recalculated by TunedCook from the actual ingredient quantities.