One of the biggest challenges for allergy-friendly cooking that I have faced is a good substitute for soy sauce. There are of course aminos, but not everyone has access to them at their grocery store. I have found, though, that this is a consistently good substitute for soy sauce!
Soy Sauce Substitute
Worcestershire sauce (equal to the amount of soy sauce in the recipe) + 1/8 tsp salt for each tablespoon of Worcester sauce
This easy combination can be used just like soy sauce in nearly any recipe that is cooked (the flavor of the Worcester sauce seems stronger when it is not cooked, so it does not work as well in salad dressings). Note, though, that some Worcestershire sauces have soy in them (so, avoid those, of course) and others have fish in them (so you will want to avoid those if you have a fish allergy).
Soy-Free Teriyaki Chicken
Prep: 5 minutes Inactive: 60 minutes Cook: 35 minutes Total Time: 40 minutes
Needed Equipment: Casserole dish
Makes 4 servings
Traditional teriyaki chicken without the soy! This is great served with brown or white rice and steamed carrots and asparagus. You can make the teriyaki sauce and combine it with the chicken and freeze to use later – just use the time that the chicken is thawing as the marinade time!
-Thaw chicken (overnight in the fridge, for a few hours in a sink of cold water, or in the microwave). You can marinade the meat for up to 24 hours ahead of time.
1 lb boneless chicken breasts or thighs
1/2 cup Worcestershire sauce
1/4 cup sugar
1 Tbsp red wine vinegar
1 tsp minced garlic
2/3 tsp ground ginger
2/3 Tbsp oil
1 tsp salt
1.Mix all the ingredients except the meat in a bowl. Put the meat in a plastic or glass container and pour the marinade over the top (you can put it in the casserole dish that you will bake in – be sure it put it in a cold oven, though, to avoid breaking it with the temperature change). Cover and refrigerate for 1-24 hours.
2.Put the chicken and the marinade in the baking dish (if you haven’t already) and bake at 350F for 35 minutes until the chicken reaches an internal temperature of 160-170F. Serve the chicken with the marinade spooned over it.