Teriyaki Chicken Meal Prep
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Teriyaki Chicken Meal Prep
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If I'm meal prepping, one-pan recipes are my go-to, like this Teriyaki Chicken that cooks the broccoli right in the same flavorful sauce. Pair with rice, and you’ve got 4 meal prep containers ready for the week!
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Ingredients
- ¼ cup soy sauce
- 2 tablespoons rice wine vinegar
- 2 tablespoons honey
- 1 tablespoon cornstarch
- 1 tablespoon avocado oil
- 1 thumb ginger minced
- 1 garlic clove minced
- 1 teaspoon sesame oil
- 4 (6-ounce) boneless skinless chicken breasts
For the sides
- 1 cup long-grain rice
- ½ teaspoon salt plus more to taste
- black pepper to taste
- 1 ½ cups + 3 tablespoons water divided
- 1 head broccoli cut into florets
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Instructions
- In a large bowl, whisk the soy sauce, vinegar, honey, cornstarch, oil, ginger, garlic, ginger and sesame seed oil. Add the chicken and toss to coat. Allow to marinate for 20 minutes or up to 24 hours
- To cook the rice, rinse the rice in a fine mesh sieve thoroughly in cold water until the water is clear. Pour the rice into a saucepan over medium-high heat. Sprinkle with salt, then add the water and bring the mixture to a boil uncovered. Stir the rice to evenly distribute it. Lower the heat to low, cover with a lid and cook for 15 minutes without opening the lid. Then turn the heat off. Remove the saucepan from the heat. Allow the rice to rest covered for 5 minutes in order to absorb all the liquid and steam. Fluff the rice with a fork to separate the grains.
- When ready to cook the chicken, heat a large skillet over medium high heat. Remove the chicken from the marinade, shaking off the excess, and place in the preheated pan (keep the marinade). Cook the chicken for 10 minutes until almost cooked through and golden brown. Add the remaining marinade to the pan and continue to cook until the marinade has thickened and the chicken is fully cooked through. Remove the chicken from the pan and divide between four meal prep containers.
- In the same skillet used to cook the chicken, add the broccoli florets and 3 tablespoons water, cover and cook on medium heat until tender and bright green, 4-5 minutes. Season with salt and pepper.
- Assemble the four meal prep containers by adding the broccoli and rice next to the chicken teriyaki.
Equipments used:
Notes
- Storage: The chicken will keep in the fridge for 4-5 days. To reheat, I recommend just using the microwave! It should take just a few minutes.
Nutrition Information
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Serving
1box
Calories
454kcal
(23%)
Carbohydrates
49g
(16%)
Protein
41g
(82%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Trans Fat
0.02g
Cholesterol
109mg
(36%)
Sodium
1306mg
(54%)
Potassium
726mg
(21%)
Fiber
1g
(4%)
Sugar
9g
(18%)
Vitamin A
53IU
(1%)
Vitamin C
3mg
(3%)
Calcium
30mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 454 kcal
% Daily Value*
| Serving | 1box | |
| Calories | 454kcal | 23% |
| Carbohydrates | 49g | 16% |
| Protein | 41g | 82% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 109mg | 36% |
| Sodium | 1306mg | 54% |
| Potassium | 726mg | 15% |
| Fiber | 1g | 4% |
| Sugar | 9g | 18% |
| Vitamin A | 53IU | 1% |
| Vitamin C | 3mg | 3% |
| Calcium | 30mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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