It’s Muscle Monday and after the last Grill Memoirs post was received so well, in addition to some requests that I received, I’ve got another great cheat meal recipe I thought you guys might like, minus the “guilt” (I say that like it’s a real thing…no one’s ever guilty after a good meal).

While not as hot as the last wings recipe, this one’s for those of us who like a mixture of flavors. Enjoy.

Grill Memoirs: Sticky, Sweet, Tangy – Teriyaki Chicken Cheat.

From having this as a staple treat in my childhood, to going out for Teriyaki Chicken with buddies stationed in Japan, this recipe needs no grandiose introduction. It’s quick and simple to make, you can tweak the ingredients to your liking, and use whatever cuts of chicken you like – breasts, thigh, drumstick, or wing – best of all, each ingredient is nutrient dense and serves your body the way it should – keeping you fighting fit without getting demotivated from “eating clean”.

Side note – if you have a trainer who tells you to go on a cut in order to lean out that you have to eat endless amounts of asparagus, rice, and boiled chicken – fire the dumb fuck and get my books instead. I generally don’t like to bash others methods but that’s just batshit. You’ll thank me later.

Here’s the recipe.

This is my go to recipe as for me, it’s reminiscent of my childhood more than anything. You can thank Sarah over at The Woks of Life (see ‘Recipe Credit’ at the bottom of the page) for this one.

Other side note – This is one for if you’ve got access to an Asian store, or a grocery store with a variety of international foods and ingredients. It’s a little different from my usual SUPP UP. recommendations, but well worth it for its nutritional value and taste. Plus, because you won’t make it often, the ingredients you buy will last a long time.

Teriyaki Chicken Cheat Recipe

Makes: 1 kg or 2 lbs worth of wings – I don’t do serving sizes – you don’t know me, ‘Recommended Daily Allowance’.

Prep Time: 2.25 hours. That’s a good, tough, give it your all, boxing session

Total Cook Time: 5 minutes. You’re gonna need to get your wok hot, for this one.

Total Time: About 2 hours and 30 minutes, including the time it takes to get your nails cleaned after, sunshine. Actually wait – do you even care? Just enjoy the process, it’s for the weekend.

Items Needed: A large bowl. A wok (or a large skillet). A wooden spoon. Another wooden spoon. A rice cooker (or, if you know how to boil rice in a pot, be my guest).

Ingredients:

• 1 kg/2 lbs chicken thighs, boneless and skinless
  • OPTIONAL: You can use chicken breasts instead, but the meat will be a bit drier. You can also opt for drumsticks or wings
• 3.5 Tbsp Mirin
• 3.5 Tbsp Soy sauce
• 2 Tbsp Brown sugar
• 1.5 tsp Dark soy sauce
• 1.5 tsp Sesame oil
• 1 tsp Grated ginger
• 2 Tbsp Coconut Oil (for frying – it’s got a high smoke point, as mentioned in SUPP UP. . . At Home)
• 1 Tbsp Corn starch

Extras:

• A good amount of steamed rice to serve with it
• Some apple cider vinegar (ACV), to clean your chicken

Directions:

1. First things first – once you’ve deboned and pulled your skin off that big batch of chicken you bought, clean it with some ACV.
2. Now toss your chicken in a bowl and add in all the other ingredients EXCEPT, your coconut oil and rice (duh).
   1. Mix it all together nice and even, marinating for 2 good hours.
3. Heat your coconut oil in your wok or large skillet over some medium-high heat.
   1. Take your now marinated chicken and slide it into the pan in one go (making sure you don’t pour the marinade in there with it), and quickly sear it on just one side for about a minute.
      1. Now go ahead and stir fry it for one more good minute
4. Grab that marinade I told you to hold on to and pour it into your wok, lowering the heat to medium, then go ahead and simmer it until you reduce the sauce…just to where it thickens and ends up coating the chicken nice and evenly.
5. Go ahead and get creative – grab some brown rice and steam it up, or just serve it with some vegetables mentioned in SUPP UP. No Bull, Whole Food Military Nutrition at Home.

Few things to mention…

This is truly a cheat meal. Meaning it should be had in moderation, for a few reasons. It’s high in sodium – and while sodium is critical to staying hydrated, there’s also a certain way it should be ingested – this includes frequency.

Seed oils, while not the devil, shouldn’t really ever be heated, as they go rancid when you do heat them. They do however, add fantastic flavor to dishes like Teriyaki Chicken.

I should also point out that the original recipe calls for any type of frying oil, but if you read either SUPP UP. On The Go or At Home nutrition books, you’ll know exactly why I recommend coconut oil as an alternative (if you haven’t, well…you know what to do.).

You’ll know the health benefits of all the ingredients included in this recipe, as it’s packed with protein, healthy fats, antioxidants, and minerals – so it ensures you keep inflammation at a minimum while still being able to enjoy a good cheat meal.

You’ll also remember however, that (like I mentioned before) while chicken breast is your usual go to for lean protein choices, having some saturated fat in your meat isn’t a bad thing, as it keeps you growing in the gym, so it’s fairly obvious why you can use thigh, drumsticks, or wings as a cheat meal.

If you liked this recipe, share it.

If you really like this recipe, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover what other, unique to each book recipes are available under the “Snacks” chapters (preview of chapters available in shop).

Both books have recipes that provide nutritional breakdown so it makes things dead easy (as a heads up, this isn’t a recipe from the book, just something great I wanted to share – see ‘Recipe Credit’ at the bottom of this page).

Drop by next week for yet another great post to add to your workout and nutrition arsenal.

Stop doing guesswork, start making the necessities of your life easier.

SUPP UP. – Get your copies now.

If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™

– SUPP UP.

Grill Memoirs: Sticky, Sweet, Tangy – Teriyaki Chicken Cheat. is a post from SUPP UP.

SUPP UP. TTS – Click below to listen to the audio version of this post now (I’m not gonna lie – Microsoft Anna’s voice kind of sucks, I miss the other Microsoft dude):

Photo Credit:
Photo 1: Vitchakorn Koonyosying
Photo 2: Trendy Recipes
Photo 3: Paint The Kitchen Red

Recipe Credit: Sarah over at The Woks of Life