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Healthy Teriyaki Sauce

Deliciously Vibrant Teriyaki Sauce

Last modified: Nov 02, 2024. Originally posted: Oct 27, 2024
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This vibrant teriyaki sauce strikes a perfect balance between sweet, salty, and umami flavors, with a depth that belies its simple ingredients. While traditional versions can be heavy on sugar and sodium, this healthier take allows the natural flavors to truly shine. The sauce clings beautifully to proteins and vegetables alike, imparting an irresistible glaze and mouth-watering aroma.

Authors
No items found.
Total Time
25 minutes
Recipe Yield
8
Prep Time
15 minutes
Cook Time
10 minutes
Japanese
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Introduction

Teriyaki sauce has its roots in the traditional Japanese cooking techniques of basting grilled fish or meat with a mixture of soy sauce and mirin, a sweet rice wine. Over time, the sauce evolved to incorporate other flavors like ginger, garlic, and sugar. This healthy version pays homage to those origins while giving it a modern, nutritious twist. Using natural sweeteners like honey or maple syrup in place of refined sugars, and incorporating vibrant aromatics, creates a sauce that's bursting with authentic umami richness minus the excess calories and sodium.

Ingredients

• 1/2 cup (120ml) low-sodium soy sauce

• 1/4 cup (60ml) rice vinegar or apple cider vinegar

• 3 tablespoons (45ml) honey

• 2 tablespoons (30ml) brown sugar, packed

• 2 tablespoons (30ml) sesame oil

• 2 cloves garlic, minced

• 1 tablespoon (15ml) freshly grated ginger

• 1/4 teaspoon red pepper flakes (optional for heat)

• 2 tablespoons (30ml) water

• 2 tablespoons (30ml) cornstarch

• 2 scallions, thinly sliced (for garnish)

Instructions on how to make Healthy Teriyaki Sauce

Step 1:

In a saucepan, whisk together the soy sauce, rice vinegar or apple cider vinegar, honey, brown sugar, sesame oil, minced garlic, grated ginger, and red pepper flakes (if using).

Step 2:

In a small bowl, mix the water and cornstarch until dissolved and lump-free.

Step 3:

Heat the saucepan over medium heat and bring the mixture to a simmer, stirring occasionally.

Step 4:

Once simmering, slowly whisk in the cornstarch mixture and continue cooking for 1-2 minutes, or until the sauce has thickened to your desired consistency.

Step 5:

Remove the sauce from heat and stir in the sliced scallions, reserving some for garnish.

Frequently Asked Questions

Q: Can I use a different type of vinegar?

A: Yes, you can substitute the rice vinegar or apple cider vinegar with white wine vinegar or sherry vinegar. Adjust the amount to taste, as different vinegars have varying levels of acidity.

Q: How can I make the sauce thicker or thinner?

A: To make the sauce thicker, increase the amount of cornstarch by 1 teaspoon. For a thinner sauce, reduce the amount of cornstarch or add a splash of water or broth.

Q: Can I substitute the brown sugar with another sweetener?

A: Yes, you can use maple syrup, agave nectar, or coconut sugar as a substitute for brown sugar. Adjust the amount to taste, as these sweeteners may be sweeter or less sweet than brown sugar.

Nutrition

Fat Content
2g
Saturated Fat Content
Carbohydrate Content
12
Fibre Content
0
Sugar Content
8
Protein Content
2g
Sodium Content
620mg
Calories
70

Notes

• For a gluten-free version, use tamari instead of soy sauce.

• Maple syrup or agave nectar can be substituted for honey.

• Use low-sodium soy sauce or tamari to control sodium content.

• This recipe is vegetarian and can be made vegan by omitting the honey and using a vegan sweetener.

• For a thicker sauce, increase the amount of cornstarch by 1 teaspoon.

• Add sesame seeds or chopped peanuts for extra crunch and flavor.

Serving Instructions

Serve the teriyaki sauce warm over rice, noodles, stir-fries, or as a dipping sauce. Garnish with the remaining sliced scallions.

Storage Instructions

Leftover teriyaki sauce can be stored in an airtight container in the refrigerator for up to 1 week.

Timing Tips

Prepare the sauce while cooking your main dish, as it comes together quickly. Multitask by chopping the garlic, ginger, and scallions while the sauce simmers.

Chef's Tips

  • Use fresh ginger and garlic for maximum flavor.
  • Adjust the sweetness or heat levels to taste by adjusting the amounts of honey/sugar or red pepper flakes.
  • For a smoother sauce, strain the mixture after simmering to remove any ginger or garlic solids.

Variations

For a fruity twist, add 1/4 cup of pineapple juice or orange juice. For a nutty flavor, stir in 1-2 tablespoons of peanut butter or almond butter.

Pairing Recommendation

Serve the teriyaki sauce over steamed rice or noodles, with a side of stir-fried vegetables or sautéed greens. Pair with a crisp beer or a glass of chilled sake.

Seasonality

This teriyaki sauce can be enjoyed year-round, as the ingredients are readily available.

Allergen Information

This recipe is suitable for those with egg, dairy, and nut allergies. For a gluten-free version, use tamari instead of soy sauce.

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