Teriyaki Chicken Meal Prep
Efficiency meets taste with this teriyaki chicken meal prep. Flavorful, umami, and filling. It's high protein and dairy-free.
Servings: 4 meal prep bowls
Equipment
Ingredients
Teriyaki Chicken
- 2 tbsp olive oil
- 2 lbs chicken thighs skinless, boneless (cut into 1-inch cubes)
Teriyaki Sauce
- 1/2 cup soy sauce low sodium
- 2 tbsp rice vinegar
- 1 tbsp ginger minced
- 4 cloves garlic minced
- 2 tbsp brown sugar
- 4 tbsp honey
- 1 tsp sesame oil
- 1/2 cup water
- 4 tsp cornstarch
Garnish
- Sesame seeds
- Green onions
Broccoli and Rice
- 1 cup white rice
- 1.5 cup water
- salt and black pepper to taste
- 2 small heads of broccoli
Instructions
Teriyaki Chicken
- Add olive oil to the frying pan and heat it to medium-high heat. Add chicken thighs and cook on both sides until it’s cooked. It will take around 10 minutes.
- Combine all the teriyaki sauce ingredients in a bowl. Pour over the chicken and cook until it thickens, stirring throughout to coat the chicken with the sauce. It will take around 5-6 minutes.
- Sprinkle the chicken with sesame seeds and green onion
Broccoli and Rice
- While cooking the chicken, cook the rice according to the packaging instructions.
- Fluff your rice once finished.
- Fill a pot with water and bring it to a boil. Add a pinch of salt.
- Now, wash the broccoli. Then, cut the broccoli into florets and slice them up so they boil up faster.
- Add florets into the boiling water and cook for 3-4 minutes until they are tender. Remove and drain them before serving.
Assemble Meal Prep Containers
- Divide the rice into the containers, do the same with broccoli and then chicken. Your meal prep bowls are ready! Keep in the fridge for 3-4 days, and enjoy! Eat it cold or heated up.
Video
Nutrition
Serving: 1 meal prep bowl (17 oz) | Calories: 653kcal | Carbohydrates: 68g | Protein: 51g | Fat: 20g | Saturated Fat: 3.7g | Polyunsaturated Fat: 14.1g | Cholesterol: 197mg | Sodium: 1660mg | Fiber: 2.4g | Sugar: 23g