Whisk the soy sauce, brown sugar, honey, mirin, rice vinegar, sesame oil and gochujang (plus garlic and ginger if using). In another bowl, mix the slurry.
Toss the chicken in the cornstarch, shake off the excess, and cook in a single layer in hot oil over medium-high heat until golden and almost done, 3–5 minutes a side.
Pour in the sauce and simmer 1–2 minutes. Stir in the slurry. The sauce goes glossy in 30–60 seconds. Simmer 1–2 minutes more until it clings, adding a splash of water if it gets too thick.
Serve over rice with sesame seeds and green onions.
The numbers assume 1¼ lb of chicken (about 15 oz cooked). USDA has no mirin or gochujang, so both are estimated from their main ingredients.
2 lbskirt or flank steak, sliced thin against the grain
1 cupshiitake mushrooms
1 cupcarrots, diced
1 cupbroccoli florets
2 tbspavocado oil
to servegreen onions
to servesesame seeds
Mix the sauce and marinate the steak for a few minutes.
Sear the steak in hot oil for only 2–3 minutes, because it goes back in later. Set it aside and discard the excess marinade.
Add a splash more oil and cook the vegetables until done the way you like them.
Return the steak, add the sauce, and cook a few minutes until it thickens and coats everything. Garnish with green onions and sesame seeds and serve over rice. Any protein or vegetables work.
Add a pinch of salt only if using coconut aminos. The thread doesn't say how much sauce is held back, so the numbers assume three-quarters of it is eaten. The garlic and ginger amounts (4 cloves, 1 tbsp) are mine.
to tastechipotles in adobo, diced (or just the sauce)
2–3 tbspraw honey
3–4garlic cloves
1–2 tbspextra virgin olive oil
pinchsalt
Toss the diced chicken with salt, pepper, smoked paprika, garlic powder and onion powder.
Blend or stir the sauce: chipotles or adobo, honey, garlic, olive oil and a pinch of salt.
Cook the chicken in a pan until almost done, then add the sauce and cook until it thickens and the chicken is cooked through.
The 1½ lb of chicken and the seasoning amounts are mine (about 1 tsp each, ¾ tsp salt, 2 tbsp chipotle). Canned chili peppers stand in for chipotles in adobo, so the real sodium is a little higher.
This is calculated from the same USDA data as Build a Day. Change the dish, the meat or the rice here:
Dish
Meat
Rice
% of the daily target for men (the same targets as Build a Day). ~ = mostly estimated. Carbohydrate is what's left of the calories after protein and fat, so without rice it's mostly sugar from the sauce.
Notes
What the panel shows, in plain terms.
Soy sauce is the sodium
The steak stir fry uses a full cup of soy sauce. Even with a quarter thrown out with the marinade, that's most of the 3,000-plus mg of sodium per serving. Coconut aminos, which the thread offers as an alternative, are lower in sodium. If you use them, add the pinch of salt the recipe calls for. Whether that much sodium matters depends on the rest of your day. The Sodium page has the case that most people worry about it too much.
Teriyaki gets its gloss from sugar. Brown sugar, honey, mirin and gochujang together come to about 30 g of sugar per serving, roughly 2½ tablespoons. The stir fry and honey chipotle sauces are lighter, at about 15 g, roughly a tablespoon. Adding the sauce at the end, as all three recipes do, also keeps the sugar off the high-heat sear, which matters for the reason on the marinades page.
The cooking fat is avocado oil, which is fine if it's genuine (see the purity problem). The teaspoon of sesame oil in the teriyaki is about 40% linoleic acid, but split three ways it's well under a gram per serving. As on the marinades page, the meat matters more: chicken thigh brings more omega-6 than everything else in the pan combined, and breast or steak brings less.