Blackstone · Serves 4
Healthy Hibachi Night
Teriyaki chicken, fried rice, and griddled veggies — built with a lighter hand on oil, sugar, and sodium, without giving up the flavor of the hibachi counter.
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01
Ingredients
Chicken & Marinade
- 4–5 medium chicken breasts, cubed
- 4.5 tbsp low-sodium soy sauce
- 2.25 tbsp honey
- 1.5 tbsp rice vinegar
- 4–5 garlic cloves, minced
- 1.5 tsp ginger paste
- 1.5 tsp avocado oil
Drizzle Sauce
- 4.5 tbsp low-sodium soy sauce
- 2.25 tbsp honey
- 1.5 tbsp rice vinegar
- 4–5 garlic cloves, minced
- 1.5 tsp ginger paste
- 1.5 tsp avocado oil
- 1 tsp butter, whisked in at the end
- Made fresh — never touches raw chicken
Fried Rice
- 4 cups cold, day-old rice
- 2 large eggs
- 1 cup frozen carrots, thawed (no peas)
- 3 green onions, chopped — save some for garnish
- 2 tbsp low-sodium soy sauce
- 1–2 tbsp avocado oil
- 1 tsp butter, added while frying
Side Veggies
- 2 zucchini, sliced
- 1 yellow onion, sliced
- 1 bell pepper, sliced
- 1 tbsp avocado oil
- Salt & pepper — light hand
Garnish
- Toasted sesame seeds
- Reserved green onion
How to make each sauce: whisk the marinade ingredients in one bowl and the drizzle ingredients in a separate bowl — 15–20 seconds until the honey dissolves. Cover and refrigerate both. The marinade bowl goes on the raw chicken; the drizzle bowl stays clean and simmers on the stove later for 8–12 minutes on low-medium heat, whisking occasionally, until reduced and glossy. Whisk in the butter off heat in the final minute for that classic hibachi richness.
02
Timeline
First thing
No day-old rice on hand? Cook your rice right away this morning. Once it's done, spread it out thin on a sheet pan or plate (don't leave it piled in the pot) and refrigerate uncovered or loosely covered. Spreading it thin lets it dry out and firm up fast, mimicking overnight rice by the time you need it this afternoon.
9:00 AM
Chicken goes in the fridge to thaw.
1:00 PM
Whisk the marinade in one bowl and the drizzle sauce in a separate bowl. Cover and refrigerate both.
1:30 PM
Check the chicken. If still icy, cold-water thaw: sealed bag, submerged in cold tap water, swapping every 30 min.
2:00 – 2:30 PM
Pat chicken dry, cube into ¾–1″ pieces, place in the marinade, seal, and refrigerate for 2–2.5 hours.
3:30 PM
Slice zucchini, onion, and bell pepper. Chop green onions. Crack eggs into a bowl. Simmer the drizzle sauce 8–12 min until reduced and glossy, whisk in butter at the end.
4:00 PM
Pull the rice from the fridge, break up clumps, let it sit at room temp.
4:15 PM
Preheat the Blackstone to medium-high. Pull the chicken out to lose its chill for 10–15 min.
4:30 PM — Chicken
Drip off marinade, discard the liquid. Sear 2 min undisturbed, then toss 3–4 more min until cooked through. Pull off, tent with foil to rest.
4:37 PM — Eggs
Spray oil, scramble quickly, chop small.
4:39 PM — Rice
Spray oil, spread rice thin, let sit 1–2 min before tossing. Add butter, egg, carrots, green onion, soy sauce. Toss 3–4 min.
4:44 PM — Veggies
Spray oil, add zucchini/onion/pepper, light salt & pepper, toss 5–6 min until just tender with a little char.
4:50 PM — Plate
Chicken, rice, and veggies plated separately. Warm drizzle sauce over the chicken, sesame seeds and green onion on top.
5:00 PM
Eat.
Food safety: only the chicken pieces go on the griddle — never the raw-chicken marinade liquid. Oil goes on the griddle surface right before each item, never sprayed directly on the food.
03
Calories
| Component | Est. calories (total) |
|---|---|
| Teriyaki chicken | ~1,150 |
| Fried rice | ~1,200 |
| Side veggies | ~220 |
| Drizzle sauce | ~160 |
| Total meal | ~2,730 |
| Per serving (÷4) | ~680 cal |
45–50g
Protein
65–70g
Carbs
18–22g
Fat
Estimates, not lab measurements — biggest variables are rice portion and oil absorption. A typical restaurant hibachi plate runs 900–1,200+ calories per serving from butter and heavy sauce, so this version is meaningfully lighter with the same flavor profile.