Why Make This Recipe
Teriyaki Chicken Meal Prep is a fantastic choice for busy people who want a delicious and healthy meal ready to go. By making this dish in advance, you can save time during the week and ensure you have a balanced meal. This recipe not only tastes great but also includes protein from chicken, vitamins from broccoli, and energy from rice. It’s a complete meal packed with flavor!
How to Make Teriyaki Chicken Meal Prep
Ingredients:
- Chicken: 2 lbs (about 900g) boneless, skinless chicken thighs, cut into 1-inch cubes
- Broccoli: 2 large heads (about 1.5 lbs or 700g), cut into bite-sized florets
- Olive Oil: 2 tablespoons, divided
- Salt: 1/2 teaspoon
- Black Pepper: 1/4 teaspoon
- Cooked Rice: 4 cups, for serving (white, brown, or quinoa all work well)
- Low-Sodium Soy Sauce: 1/2 cup (or tamari for gluten-free)
- Water: 1/2 cup
- Honey: 1/4 cup (or maple syrup for a vegan-friendly sauce base)
- Mirin: 2 tablespoons (Japanese sweet rice wine)
- Rice Vinegar: 1 tablespoon
- Fresh Garlic: 3 cloves, minced
- Fresh Ginger: 1 tablespoon, grated
- Sesame Oil: 1 teaspoon
- Cornstarch: 1 tablespoon
- Cold Water: 2 tablespoons
Directions:
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Start by cooking your rice or grain of choice based on the package directions. To make about 4 cups of cooked rice, you will typically need 1.5 to 2 cups of dry rice. Once cooked, fluff it with a fork and set aside.
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Preheat your oven to 400°F (200°C). On a large baking sheet, toss the broccoli florets with 1 tablespoon of olive oil, salt, and pepper. Spread them in a single layer. This helps get delicious, slightly charred edges on the broccoli. Roast for 15-20 minutes, until the florets are tender and slightly browned.
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While the broccoli roasts, pat your cubed chicken thighs dry with a paper towel. This helps get a good sear. Season lightly with a pinch of salt and pepper.
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Heat the remaining 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Once the oil is shimmering, add the chicken in a single layer. Avoid overcrowding the pan and cook in two batches if necessary. Cook undisturbed for 3-4 minutes per side until golden brown and cooked through. Remove the chicken and set it aside on a plate.
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In the same skillet, lower the heat to medium and add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant— be sure not to burn them!
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Pour in the low-sodium soy sauce, the 1/2 cup of water, honey (or maple syrup), mirin, and rice vinegar. Whisk everything together, scraping up any browned bits from the bottom of the pan. Bring the mixture to a gentle simmer.
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In a small bowl, create a cornstarch slurry by whisking together the cornstarch and cold water until smooth. While whisking the simmering sauce, slowly pour in the slurry and continue to whisk for 1-2 minutes, until the sauce thickens to a glossy consistency.
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Stir in the sesame oil for a nutty aroma. Return the cooked chicken to the skillet and toss it to coat thoroughly in the teriyaki sauce.
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Divide the 4 cups of cooked rice among five meal prep containers, about 3/4 to 1 cup per container.
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Portion the roasted broccoli alongside the rice in each container. Top with the teriyaki chicken, drizzling any extra sauce over the chicken and rice.
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Let the bowls cool completely at room temperature before sealing them with lids to avoid condensation. You can sprinkle with toasted sesame seeds and sliced green onions or pack the garnishes separately to add before serving.
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Store the sealed containers in the refrigerator for up to 5 days.
How to Serve Teriyaki Chicken Meal Prep
To enjoy your Teriyaki Chicken Meal Prep, simply reheat the meal in the microwave until warm. You can savor it straight from the container or transfer it to a plate. Add extra garnishes like green onions or sesame seeds if you wish for added flavor and presentation!
How to Store Teriyaki Chicken Meal Prep
When your meal prep bowls of Teriyaki Chicken are cool, seal them tightly with lids. Store them in the refrigerator for up to 5 days. This makes it easy to grab a healthy meal on busy days.
Tips to Make Teriyaki Chicken Meal Prep
- Pre-Cut Ingredients: To save time, chop the chicken and broccoli ahead of time.
- Use Leftovers: Feel free to use leftover vegetables or proteins if you have them on hand.
- Adjust Sauce: You can adjust the sweetness and saltiness of the sauce to suit your taste. Add more honey or soy sauce as needed.
Variation
For a different twist, try adding bell peppers, snap peas, or carrots for extra color and nutrition. You can also switch the chicken for tofu or shrimp for a vegetarian or seafood version.
FAQs
Q: Can I make this recipe vegan?
A: Yes! You can replace the chicken with tofu and use maple syrup instead of honey.
Q: How do I freeze this meal prep?
A: You can freeze the cooked chicken, rice, and broccoli in meal prep containers. Just make sure to thaw them overnight in the refrigerator before reheating.
Q: Can I use other vegetables?
A: Absolutely! You can mix in other vegetables like green beans, zucchini, or cauliflower depending on your preference.