High-Protein Ginger Soy Chicken
43g of protein, one pan, and proof that dinner doesn’t have to be hard.
I used to poach this chicken.
Standing over a pot, timing it, checking it, babysitting it. It worked. It just wasn’t easy. And somewhere along the way I stopped confusing “it works” with “it’s worth my time.”
Now I marinate it overnight and bake it. Fifteen minutes in the oven, one pan, done. Same chicken. Same flavor. A fraction of the effort. That swap is the whole story of this recipe, and honestly it’s the whole story of how I eat now. I’m not trying to make things harder to prove I care about my body. I’m trying to make the easy version so good that I never want the hard version back.
This is my ginger soy chicken. I’ve been making it for years and I still haven’t gotten tired of it, which for me is the real test of a recipe.
Here’s what I love about it. The marinade is three ingredients and it does the work while I sleep or while I’m at work, not while I’m standing at the stove. The mushrooms can come pre-sliced from the store, because there is no prize for slicing your own mushrooms. And once it’s cooked, it goes anywhere. Shredded over romaine for lunch. Tossed into ramen. Piled on rice. Thrown on the grill for a crowd this weekend, because this is one of those dishes people ask me for the recipe of before they’ve even finished the plate.
The mushrooms aren’t there just to stretch the recipe. They cook down with the chicken and the pan sauce and basically build their own dressing, and they add volume, which matters to me. I want a big plate. I want to feel like I’m eating a lot. 298 calories and 43 grams of protein per serving means I get to.
This is also a future-me recipe. I think about future me a lot, the version of me who’s tired on a Tuesday or who has people showing up Saturday and needs dinner to already be handled. So this one is built to be made ahead and frozen.
How I freeze it:
Let it cool completely first. Portion it into mason jars in single or double serving amounts, whatever fits how you actually eat. It’ll keep up to three months. To reheat, thaw it in the fridge overnight, then warm it in the microwave, or a skillet over medium heat until it’s hot through.
Marinate it tonight before you clean up the kitchen. Bake or grill it tomorrow. Future you already knows what’s for dinner.
HIGH-PROTEIN GINGER SOY CHICKEN
Serves 4
Marinate
1½ lb boneless, skinless chicken breast
¼ cup low-sodium soy sauce
1 tbsp freshly grated ginger or 3 Dorot® crushed ginger cubes
3 cloves garlic, minced
In the Pan
1 tsp olive oil
1 lb baby bella mushrooms, sliced
6 scallions, sliced
½ cup fresh cilantro, chopped
4 cups chopped romaine lettuce (optional, for serving)
1 tbsp low-sodium soy sauce
2 tbsp rice vinegar
1 tsp sesame oil
1 tsp freshly grated ginger or 1 Dorot® crushed ginger cube
½ tsp red pepper flakes, or to taste
Directions
In a bowl or zip-top bag, combine the chicken, soy sauce, ginger, and garlic. Marinate, preferably overnight, or for at least 30 minutes.
Preheat the oven to 425°F.
Remove the chicken from the marinade, allowing the excess to drip off. Place on a parchment-lined baking sheet. Bake for 15 to 20 minutes, or until the internal temperature reaches 165°F. Let rest for 5 minutes, then slice into thin strips.
While the chicken cooks, heat the olive oil in a large skillet over medium-high heat. Add the mushrooms and cook, stirring occasionally, until lightly browned and most of their moisture has evaporated, about 5 to 7 minutes.
Stir in the scallions and cook for 30 seconds, until fragrant.
Stir in the soy sauce, rice vinegar, sesame oil, ginger, and red pepper flakes. Simmer for 30 to 60 seconds.
Add the sliced chicken and toss until evenly coated and heated through, about 1 to 2 minutes.
Stir in the cilantro and cook for 30 seconds, just until wilted.
Serve immediately.
Macros (Per Serving)
298 Calories | 43g Protein | 8g Fat | 11g Carbohydrates | 4.4g Fiber
Serving Suggestions
Over chopped romaine · Over rice, riced cauliflower, or a blend of the two · Shredded or sliced into ramen