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Teriyaki Chicken Meal Prep Healthy

Teriyaki Chicken Meal Prep

Meal prepping can be a game-changer when it comes to managing your week, especially for busy people. One of the easiest and most satisfying options is a Teriyaki Chicken Meal Prep Recipe | Tip Buzz. This recipe is simple, delicious, and packed with protein, making it the perfect solution for nutritious meals during the week. In this article, we’ll break down the process of making Teriyaki Chicken Meal Prep, give you helpful tips, and ensure you’re set for success!
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 42 minutes
Course Skillet, Stove
Cuisine Asian
Calories 454 kcal

Ingredients
  

  • ¼ cup  soy sauce (or tamari for gluten-free)
  • 2  tbsp  rice wine vinegar
  • 2  tbsp honey
  • 1 tbsp cornstarch (or arrowroot powder)
  • 1 tbsp avocado oil (or any high-heat oil)
  • 1 thumb of ginger, minced
  • 1 garlic clove, minced
  • 1 tsp sesame oil (toasted sesame oil recommended)
  • 4  boneless skinless chicken breasts (or thighs)
  • 1 cup long-grain rice (or brown rice)
  • ½ tsp salt (plus more for seasoning)
  • Black pepper to taste
  • 1 ½ cups  + 3 tbsp water (divided)
  • 1 head  of broccoli (cut into florets)

Instructions
 

  • Prepare the marinade: In a large bowl, whisk together the soy sauce, rice wine vinegar, honey, cornstarch, avocado oil, ginger, garlic, and sesame oil.
  • Marinate the chicken: Add the chicken breasts to the marinade and toss to coat. Let it marinate for at least 20 minutes (or up to 24 hours for more flavor).
  • Cook the rice: Rinse the rice thoroughly under cold water. In a saucepan, add rice, water, and salt. Bring it to a boil, cover, and reduce to low heat. Let it simmer for 15 minutes. Remove from heat and let it rest, covered, for 5 minutes. Fluff with a fork.
  • Cook the chicken: Heat a large skillet over medium-high heat. Remove the chicken from the marinade, shaking off the excess. Cook the chicken for 10 minutes, or until golden brown and nearly cooked through. Add the reserved marinade to the skillet and cook until it thickens and the chicken is fully cooked (165°F internal temperature).
  • Cook the broccoli: In the same skillet, add the broccoli florets and 3 tablespoons of water. Cover and cook for 4-5 minutes until the broccoli is tender and bright green. Season with salt and pepper to taste.
  • Assemble meal prep: Divide the rice, chicken, and broccoli into four meal prep containers. Store in the fridge for up to 4-5 days.

Notes

    • You can substitute chicken breasts with thighs or even tofu for a vegetarian option.
       
    • Use tamari if you need a gluten-free version.
 
  • Marinate the chicken for at least 20 minutes, but longer marination will yield more flavor.
  • If you prefer, you can add other vegetables like snow peas, carrots, or spinach to diversify your meal prep.
     
  • Store the meal prep in airtight containers for easy reheating.
Keyword Teriyaki Chicken Meal Prep