Teriyaki Chicken: Low Sodium Options

Teriyaki chicken is a popular dish that originated in Japan and has since become a staple in many cuisines around the world. The sweet and savory flavor of teriyaki sauce, combined with the tender texture of chicken, makes for a delicious and satisfying meal. However, traditional teriyaki sauce is often high in sodium, which can be a concern for individuals with high blood pressure or those who are looking to reduce their sodium intake. Fortunately, there are several low sodium options available for teriyaki chicken enthusiasts.

Understanding Sodium in Teriyaki Sauce

Traditional teriyaki sauce is made from a combination of ingredients including soy sauce, sake, mirin, and sugar. Soy sauce, in particular, is high in sodium, with a single tablespoon containing around 250-300 milligrams of sodium. While some sodium is essential for the body, excessive consumption can lead to high blood pressure, heart disease, and stroke. The American Heart Association recommends consuming no more than 2,300 milligrams of sodium per day, with an ideal limit of 1,500 milligrams per day for most adults.

Low Sodium Teriyaki Sauce Options

For those looking to reduce their sodium intake, there are several low sodium teriyaki sauce options available. Some popular alternatives include:

• Low sodium soy sauce: Many brands now offer low sodium versions of soy sauce, which can be used as a substitute in traditional teriyaki sauce recipes.
• Coconut aminos: Coconut aminos is a soy-free, gluten-free alternative to soy sauce that is lower in sodium and richer in amino acids.
• Nama shoyu: Nama shoyu is a type of Japanese soy sauce that is lower in sodium and has a richer, more complex flavor profile than traditional soy sauce.
• Homemade teriyaki sauce: Making your own teriyaki sauce from scratch allows you to control the amount of sodium that goes into the sauce. You can use low sodium soy sauce or coconut aminos as a base and add other ingredients such as sake, mirin, and sugar to taste.

Preparing Low Sodium Teriyaki Chicken

Preparing low sodium teriyaki chicken is relatively straightforward. Simply marinate chicken breast or thighs in a low sodium teriyaki sauce mixture, then grill or bake until cooked through. You can also add other ingredients such as ginger, garlic, and green onions to the marinade for added flavor.

Cooking Methods

There are several cooking methods that can be used to prepare low sodium teriyaki chicken, including:

1. Grilling: Grilling chicken over medium-high heat adds a nice char and caramelization to the outside, while keeping the inside juicy and tender.
2. Baking: Baking chicken in the oven is a great way to cook chicken without adding extra oil or fat. Simply place the chicken on a baking sheet lined with parchment paper and bake at 400°F (200°C) for 20-25 minutes, or until cooked through.
3. Stir-frying: Stir-frying chicken and vegetables in a wok or large skillet is a quick and easy way to prepare a healthy and flavorful meal. Simply heat a small amount of oil in the wok or skillet, then add the chicken and vegetables and stir-fry until cooked through.

In addition to using low sodium teriyaki sauce, there are several other ways to reduce the sodium content of teriyaki chicken. These include:

• Using fresh ingredients: Fresh ingredients such as ginger, garlic, and green onions add flavor to teriyaki chicken without adding extra sodium.
• Reducing sodium-rich ingredients: Reducing the amount of soy sauce or other sodium-rich ingredients in the teriyaki sauce can help lower the overall sodium content of the dish.
• Adding potassium-rich ingredients: Potassium can help balance out the effects of sodium in the body. Adding potassium-rich ingredients such as sweet potatoes or spinach to teriyaki chicken can help reduce the overall sodium content of the dish.