Hibachi Chicken Keto: Is It Possible?

Hibachi chicken is a Japanese dish that is typically cooked on a hibachi grill. It consists of chicken and vegetables cooked on a hot teppanyaki-style grill, with a unique smoky flavour. The chicken is usually marinated in a soy sauce-based marinade and then stir-fried over high heat. It is often served with rice or noodles and a creamy sauce. Hibachi chicken can be made keto-friendly by using low-carb ingredients and sauces.

Hibachi chicken recipe

Hibachi chicken is a Japanese dish that typically consists of chicken and vegetables cooked on a hibachi grill. The chicken is marinated in a soy sauce-based marinade and then stir-fried over high heat. It is often served with rice or noodles and a creamy yum yum sauce or spicy mayo. Here is a recipe for Hibachi Chicken that serves 4-5 people and takes about an hour and 25 minutes to make.

Ingredients:

For the Yum Yum Sauce:

• 1 recipe Yum Yum Sauce
• 1 tablespoon oyster sauce
• 1 tablespoon reduced sodium soy sauce
• 1 tablespoon cornstarch
• 1 teaspoon toasted sesame oil
• 1 teaspoon mirin/sweet Japanese rice wine or dry sherry

For the Chicken:

• 1 teaspoon baking soda
• 1/2 teaspoon sriracha
• 1 lb. chicken breasts, chopped into 1-inch pieces
• 1 1/2 tablespoons neutral oil
• 1 tablespoon unsalted butter
• 1 tablespoon oyster sauce
• 1/2 tablespoon minced ginger
• 2 cloves garlic, minced

For the Stir-Fried Vegetables:

• 1 tablespoon neutral oil (light olive, avocado, canola or vegetable)
• 1 carrot, thinly sliced
• 1 cup sliced or quartered cremini mushrooms
• 1 red bell pepper, sliced into 1-inch pieces
• 1 small yellow onion (or half large) sliced into 1-2-inch pieces
• 1 small zucchini, sliced ½-inch thick, halved
• 1 tablespoon reduced sodium soy sauce
• 2 cloves garlic, minced
• 1/2 tablespoon minced ginger
• Salt & pepper to taste

For the Fried Rice:

• 1 tablespoon reduced sodium soy sauce
• 1 tablespoon oyster Sauce
• 1 tablespoon mirin/sweet Japanese rice wine or dry sherry
• 1 teaspoon toasted sesame oil
• Salt & pepper to taste
• 1 1/2 tablespoons unsalted butter
• 1/2 tablespoon neutral oil
• 3 cloves garlic, minced
• 2 cups packed, cooked, day-old rice (see notes for fresh rice)
• 4 green onions, sliced

Method:

Step 1: Make the Yum Yum Sauce

Whisk the sauce ingredients together in a medium bowl, cover and refrigerate until ready to use.

Step 2: Marinate the Chicken

• Whisk all of the Chicken Marinade ingredients together in a large bowl or freezer bag except the chicken.
• Add the chopped chicken and turn until evenly coated.
• Let sit at room temperature while you prep your veggies and fried rice sauce; preferably 30 minutes (no more).

Step 3: Cook the Chicken

• Heat 1 ½ tablespoons neutral oil in a large nonstick skillet over medium-high heat.
• Once hot, add chicken in a single layer and cook until golden; flip chicken over and cook an additional 2 minutes, until browned on all sides.
• Add the butter, oyster sauce, ginger and garlic and stir fry 30 seconds, or until chicken is cooked through.
• Transfer to a plate along with any sauce/juices; wipe out the skillet.

Step 4: Stir-Fry the Vegetables

• To the now empty pan, heat 1 tablespoon oil over medium-high heat.
• Add vegetables and stir fry for 4 minutes.
• Add soy sauce, garlic and ginger and stir fry an additional 1-2 minutes, or until vegetables are crisp-tender to your liking.
• Season with plenty of salt and pepper to taste.
• Remove from the pan.

Step 5: Stir-Fry the Rice

• To the now empty pan, melt 1 ½ tablespoons butter with ½ tablespoon oil over medium-high heat.
• Add the garlic and sauté for 30 seconds.
• Add the rice and sauce and cook for 3-4 minutes, until the rice is warmed through and the sauce is absorbed (I like to let the rice rest for a bit between stirs so that it can crisp up on the bottom).
• Push the rice to the outside perimeter of the pan to make a large hole/well in the center.
• Pour the whisked eggs into the center and scramble until the eggs are set.
• Add the green onions, then stir everything together.
• Remove from heat.

Step 6: Plate and Serve

Serve chicken, rice and vegetables while warm with Yum Yum Sauce on the side.

Hibachi chicken ingredients

Hibachi chicken is a Japanese dish that is cooked over high heat on a flat grill. The chicken is usually marinated in a soy sauce-based sauce and then stir-fried. It is often served with rice, noodles, and vegetables, and a creamy yum yum or spicy mayo sauce.

Main Ingredients:

• Chicken – boneless, skinless chicken breasts or thighs cut into bite-sized pieces.
• Oil – avocado oil, vegetable oil, or sesame oil.
• Butter – unsalted or salted.
• Soy Sauce – adds flavour and gives the chicken a rich caramel colour. Can be substituted with tamari, coconut aminos, or low-sodium soy sauce.
• Seasonings – salt, ground black pepper, garlic powder, paprika, and/or ground ginger.

Optional Ingredients:

• Coconut Aminos – similar to soy sauce, adds a sweet and savoury flavour. Can be substituted with another soy sauce substitute or low-sodium soy sauce.
• Garlic – fresh garlic enhances the flavours of the dish. Can be substituted with jarred minced garlic or garlic powder.
• Eggs – for classic flavour, texture, and protein.
• Rice – cooked white rice or cauliflower rice.
• Toasted Sesame Oil – adds a finishing touch of flavour.
• Vegetables – zucchini, mushrooms, onions, peas, carrots, broccoli, bell peppers, snap peas, or sliced zucchini.

Hibachi chicken nutrition

Hibachi chicken is a Japanese dish that typically consists of chicken and vegetables cooked on a hibachi grill. The chicken is usually marinated in a soy sauce-based marinade and then stir-fried over high heat. It is often served with rice or noodles and a creamy sauce or spicy mayo.

Hibachi chicken is a good source of protein but can be high in fat and sodium, depending on the recipe and chef. A 4-ounce portion of hibachi chicken contains about 160 calories, with a fat content ranging from 4 grams to 11 grams of total fat. The amount of sodium in a 4-ounce serving ranges from 126 to 747 milligrams.

To make hibachi chicken healthier, you can use skinless chicken breasts instead of chicken thighs to reduce the overall fat content. Choosing low-sodium tamari or soy sauce can also help lower sodium intake. Additionally, incorporating more low-carb vegetables, such as bell peppers, zucchini, or cauliflower, can add nutritional value to the dish.

When preparing hibachi chicken, it is recommended to cut the chicken and vegetables into uniform-sized pieces to ensure even cooking. Using day-old rice for fried rice will result in a better texture than freshly cooked rice, which can make the dish soggy. It is also important not to overcook the chicken to maintain its juiciness.

Overall, hibachi chicken can be a nutritious and delicious meal, especially when paired with low-carb sides and when the sodium and fat content are considered.

Hibachi chicken vs teriyaki chicken

Hibachi chicken and teriyaki chicken are two Japanese dishes that differ in several ways. Here is a detailed comparison of the two:

Ingredients

Hibachi chicken is typically made with chicken, vegetables, and soy sauce or coconut aminos. The dish is usually served with rice or noodles and a creamy sauce or spicy mayo on the side. The vegetables used can include zucchini, mushrooms, onions, and carrots.

On the other hand, teriyaki chicken is made by marinating bite-sized pieces of chicken in teriyaki sauce, which consists of soy sauce, brown sugar, optional spices, and Japanese sake or rice wine. Garlic is also commonly added to the sauce.

Cooking Style

Hibachi chicken is cooked on a flat-top grill or a hibachi grill, which is a traditional Japanese grill that uses charcoal or wood as a heat source. The meat and vegetables are cooked separately and then served together with rice.

Teriyaki chicken, on the other hand, is traditionally cooked on a grill. The chicken is marinated in the sauce and then basted with it while cooking.

Flavor

Hibachi chicken has a more intense, spicy, and bold flavor compared to teriyaki chicken. This is because the sauce is applied after cooking, resulting in a more powerful taste. Hibachi dishes tend to be blander and focus on the natural flavours of the ingredients.

Teriyaki chicken, on the other hand, has a lighter, less spicy, and more complex flavour due to the marinade and the variety of ingredients in the teriyaki sauce.

Serving Style

Hibachi chicken is served as a meal, with rice on the side. It is often served on a flat-top grill, resulting in a large portion of food and liquid, making it a messy dish.

Teriyaki chicken, on the other hand, is typically served as an appetizer, with the chicken placed on a bed of rice.

Hibachi chicken cooking tips

Hibachi chicken is a Japanese dish that is typically cooked on a hibachi grill, a flat and hot grill. It involves cooking meat, vegetables, seafood, noodles, and rice over super-high heat. Here are some tips to help you cook hibachi chicken:

• Use a combination of steak, chicken, or shrimp for your protein. You can also add in some shrimp or scallops for extra flavour.
• For vegetables, stick to the classics: zucchini, mushrooms, broccoli, bell peppers, and onions. But feel free to add in other low-carb veggies like snap peas, sliced zucchini, or cauliflower.
• When it comes to sauces, you can use soy sauce, tamari (a gluten-free alternative to soy sauce), oyster sauce, and sesame oil. You can also make your own yum-yum sauce, a creamy mayo-based sauce that is served at hibachi restaurants.
• If you don't have a hibachi grill, don't worry! You can use a wok or a cast-iron pan to achieve that delicious sear on your chicken.
• Cut your chicken and vegetables into uniform-sized pieces to ensure even cooking.
• Don't overcook your chicken. The key to juicy hibachi chicken is to cook it until it reaches an internal temperature of 165 degrees Fahrenheit (74 degrees Celsius).
• Use day-old rice for your fried rice. Freshly cooked rice can make your fried rice soggy.
• Get your pan extremely hot when sautéing to achieve that restaurant-quality taste.
• Marinate your chicken in a combination of baking soda, soy sauce, rice wine, and cornstarch to make it extra tender.
• Don't cook the chicken at high heat if you've used a velveting technique, as the outsides will burn before the insides are cooked.
• Use a non-stick skillet to prevent the chicken from sticking.

With these tips, you'll be well on your way to creating delicious hibachi chicken right in your own kitchen!

Frequently asked questions