When you’re searching for a tasty, filling, and Slimming World-friendly lunch or dinner possibility, these Teriyaki Hen Sandwiches are an absolute must-try! Full of flavour, excessive in protein, and surprisingly low in syns, this recipe is an ideal solution to get pleasure from a takeaway-style meal with out the guilt.
In contrast to many shop-bought teriyaki sauces, which could be loaded with sugar and pointless components, this model retains issues easy, wholesome, and decrease in syns. Through the use of a small quantity of honey and thickening the sauce with just a bit cornflour, we obtain that traditional teriyaki stickiness with out all the additional energy.
So, whether or not you’re meal prepping for the week, searching for a fast and simple lunch thought, or craving one thing filled with flavour, these Teriyaki Hen Sandwiches are positive to hit the spot!
10 Causes Why You’ll Love This Teriyaki Hen Sandwich Recipe
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Slimming World-Pleasant – With a couple of easy swaps, this recipe retains syns low whereas nonetheless delivering most flavour. Plus, you should utilize your Wholesome Further B for the wholemeal roll!
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Fast & Simple to Make – Prepared in below half-hour, making it the proper midweek meal while you don’t have a lot time to prepare dinner.
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Full of Flavour – The home made teriyaki sauce is an ideal stability of candy, savoury, and tangy, coating the rooster in a scrumptious sticky glaze.
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Excessive in Protein & Satisfying – Lean rooster breast is a superb supply of protein, serving to you’re feeling fuller for longer whereas conserving energy in examine.
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More healthy Than a Takeaway – Conventional teriyaki sandwiches or burgers could be excessive in sugar and fats, however this model offers you all of the style with out the guilt.
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Nice for Meal Prep – You may make the rooster and sauce prematurely and retailer it within the fridge, able to assemble while you want a fast meal.
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Versatile & Customisable – Serve it in a wholemeal roll, a lettuce wrap for an ultra-light model, and even on a mattress of rice or salad should you fancy one thing completely different.
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Good for the Entire Household – This dish is a assured crowd-pleaser, cherished by each adults and youngsters alike!
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Minimal Elements, Most Style – Utilizing easy retailer cabinet substances, this recipe proves that you just don’t want something fancy to create a scrumptious meal.
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Weight Watchers Pleasant – With approx. 7 WW factors per serving, it’s an incredible alternative should you’re monitoring your meals however nonetheless wish to get pleasure from a tasty, filling sandwich.
Batch Cook dinner – Storage Info
This recipe is nice for batch cooking, permitting you to organize additional parts for fast and simple meals later. Right here’s how one can retailer, freeze, and reheat it correctly.
Refrigerating
- Cooked teriyaki rooster could be saved in an hermetic container within the fridge for as much as 3 days.
- The teriyaki sauce could be saved individually within the fridge for as much as 5 days.
- Maintain wholemeal rolls in a sealed bag or hermetic container at room temperature. Retailer salad substances individually within the fridge.
Reheating from the fridge:
- Let the rooster sit at room temperature for 5–10 minutes.
- Reheat in a pan over medium warmth for 3–4 minutes, including a little bit water if wanted.
- Alternatively, microwave on medium energy for 1–2 minutes, stirring midway.
- Assemble the sandwich recent with salad earlier than serving.
Freezing
- Cooked teriyaki rooster could be frozen in an hermetic container for as much as 3 months.
- The sauce could be frozen individually in a small freezer-safe container for as much as 3 months.
- Wholemeal rolls could be frozen for as much as 1 month and defrosted at room temperature.
Reheating from frozen:
- Defrost rooster in a single day within the fridge.
- Reheat in a pan over medium warmth for 4–5 minutes, including a splash of water if wanted.
- Alternatively, microwave on medium energy for 2–3 minutes, stirring midway.
- Assemble the sandwich recent with salad earlier than serving.
Can This Recipe Be Tailored?
Sure! This Teriyaki Hen Sandwich recipe is tremendous versatile and could be simply tailored to go well with completely different preferences, dietary wants, or substances you will have readily available. Listed here are a couple of methods you possibly can tweak it:
Slimming World Changes
- Decrease syns additional by skipping the honey and utilizing a sugar-free various or simply counting on the pure sweetness of soy sauce and vinegar.
- Swap the bread for a big lettuce wrap or a wholemeal pitta to alter up the feel whereas conserving it Slimming World-friendly.
Protein Swaps
- Use turkey breast as a substitute of rooster for a leaner possibility.
- Attempt tofu for a vegetarian-friendly model—simply press the tofu nicely earlier than cooking to soak up the teriyaki sauce.
- Go for salmon should you desire seafood; it pairs fantastically with teriyaki flavours.
Carb Alternate options
- Swap the sandwich roll for a mattress of rice, noodles, or salad to get pleasure from it otherwise.
- Use cauliflower rice for a low-carb various.
Further Veggies
- Add grated carrot, sliced purple pepper, or shredded cabbage for additional crunch and color.
- Stir-fry some mushrooms, child corn, or mangetout into the teriyaki sauce for added bulk.
Spice It Up
- Add a sprinkle of chilli flakes or a touch of sriracha for some warmth.
- Combine in a little bit garlic powder or additional ginger for a extra intense flavour.
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Teriyaki Hen Sandwiches
- 2 Massive Skinless Hen Breasts [approx. 300g]
- 2 tbsp Mild Soy Sauce
- 1 tbsp Honey
- 1 tbsp Rice Vinegar
- 1 tsp Grated Ginger
- 1 Clove Garlic [Minced]
- ½ tsp Sesame Oil
- 1 tsp Cornflour [Mixed with 1 tbsp water]
- Low-calorie cooking spray
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Put together the Hen: Slice the rooster breasts in half horizontally to create 4 thinner items. Spray a frying pan with low-calorie cooking spray and warmth over medium-high warmth.
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Make the Teriyaki Sauce: In a small bowl, whisk collectively the soy sauce, honey, rice vinegar, ginger, garlic, and sesame oil. Warmth in a small saucepan over medium warmth for two minutes, then add the cornflour combination. Stir repeatedly till the sauce thickens, then take away from warmth.
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Cook dinner the Hen: Place the rooster items within the griddle or frying pan and prepare dinner for 3-4 minutes on either side till golden and cooked via. Pour the teriyaki sauce over the rooster and prepare dinner for an additional 2 minutes, coating the rooster nicely.
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Serve: Place right into a scrumptious wholemeal roll utilizing your Wholesome Further B or your alternative of facet. Add cheese, lettuce and a blob of mayo too! I’ve left this half upto you.
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