This Teriyaki Chicken Recipe has everything you want in a meal prep. It’s healthy, budget-friendly, simple to make, and absolutely delicious.
Teriyaki Chicken Meal Prep
Ingredients:
- 1.25 cups (275g) short-grain white rice
- 1.25 cups (300ml) water
- 2.2 lb (1kg) chicken breasts (or boneless, skinless chicken thighs)
- 1-2 broccoli (or asparagus, string beans, etc.)
- 5 cloves garlic
- 2 tsp (8g) grated ginger
- 2 green onions, divided
- 1 mild red chili (or bell pepper) (optional), to garnish
- Kosher salt, to season
- 2 tbsp neutral-tasting oil, divided
- Generous pinch of toasted sesame seeds, to garnish
Marinade:
- 1 tbsp soy sauce
- 1 tbsp mirin (or sake, dry sherry, water, etc.)
- 1/2 tsp white pepper (or black pepper)
- 1 tsp baking soda
- 2 tbsp cornstarch
- 1 tbsp neutral oil (such as grapeseed, canola, vegetable oil, etc.)
Stir Fry Sauce:
- 3 tbsp soy sauce
- 1 tbsp honey
- 2 tbsp sugar
- 2 tbsp mirin (or sake)
- 1 tbsp chicken bouillon powder
- 1.5 tbsp cornstarch
- 1/2 cup (120ml) water
- 1 crushed peperoncino (optional)
Instructions:
COOK RICE
Wash the rice to remove any dust and debris. Drain and repeat two or three times. Add the same amount of water to the bowl and pop it into a rice cooker. Press the “pressure cook” button.
MARINATE CHICKEN
Cut the chicken into bite-sized pieces. Transfer to a mixing bowl. Add all the marinade ingredients and give it a good massage. Cover and marinate in the fridge for 10 minutes.
PREP VEGETABLES
1. Cut broccoli into florets and cut them into bite-sized pieces. (If you also want to use the stem, trim off the outside and cut it into thin slices.)
2. Finely chop the garlic cloves. Grate a small knob of ginger, about 2 teaspoons. Thinly slice the green onions, separating the whites and greens. Thinly slice the red chili (if using).
MAKE SAUCE
Combine all the sauce ingredients in a small container and mix well.
MAKE TERIYAKI CHICKEN
1. Blanch broccoli: Bring a pot of water to a boil. Once it starts to boil, lightly season with salt and add the broccoli. Blanch for 1 to 2 minutes. Shock them in some ice water. Drain well.
(You can skip the blanching and just stir-fry it if you want, but this will help keep its beautiful color and cut down your cooking time.)
2. Cook the chicken: In a wok (or pan), add 1 tablespoon of oil and heat it over high heat. Once it gets really hot, add the marinated chicken in a single layer. (Depending on the size of your wok, you can do this in batches.) Sear for 2 to 3 minutes or until nicely browned on the bottom. Flip and cook the other side for 3 to 4 minutes or until the chicken is cooked. Remove from the wok and set aside.
3. To the same wok, add 1 tablespoon of oil and heat it over medium heat. Once it’s heated, add the garlic, ginger, and white parts of the green onions. Saute for 1 minute or until fragrant.
4. Give the sauce a quick stir and add it to the wok. Give it a few stirs until the sauce starts to thicken. Add the chicken back in. Give it a good stir for 1 to 2 minutes or until the chicken is nicely coated.
ASSEMBLE
Divide the rice into 5 microwavable containers. Evenly distribute the chicken and broccoli. Sprinkle with green onions, chili peppers (if using) and sesame seeds. Enjoy!
NOTES:
- Makes: 5 servings, 527 CALS per serving (C: 49g P:50g F: 14g)
- The teriyaki chicken meal prep will last up to 3 days in the fridge or in the freezer for a few months. Make sure to cool completely before you store them.
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Teriyaki Chicken
(Meal Prep Recipe)
5
servingsIngredients
1.25 cups (275g) short-grain white rice
1.25 cups (300ml) water
2.2 lb (1kg) chicken breasts (or boneless, skinless chicken thighs)
1-2 broccoli (or asparagus, string beans, etc.)
5 cloves garlic
2 tsp (8g) grated ginger
2 green onions, divided
1 mild red chili (or bell pepper) (optional), to garnish
Kosher salt, to season
2 tbsp neutral-tasting oil, divided
Generous pinch of toasted sesame seeds, to garnish
- Marinade:
1 tbsp soy sauce
1 tbsp mirin (or sake, dry sherry, water, etc.)
1/2 tsp white pepper (or black pepper)
1 tsp baking soda
2 tbsp cornstarch
1 tbsp neutral oil (such as grapeseed, canola, vegetable oil, etc.)
- Stir Fry Sauce:
3 tbsp soy sauce
1 tbsp honey
2 tbsp sugar
2 tbsp mirin (or sake)
1 tbsp chicken bouillon powder
1.5 tbsp cornstarch
1/2 cup (120ml) water
1 crushed peperoncino (optional)
Directions
- Cook Rice
- Wash the rice to remove any dust and debris. Drain and repeat two or three times. Add the same amount of water to the bowl and pop it into a rice cooker. Press the “pressure cook” button.
- Marinate Chicken
- Cut the chicken into bite-sized pieces. Transfer to a mixing bowl. Add all the marinade ingredients and give it a good massage. Cover and marinate in the fridge for 10 minutes.
- Prep Vegetables
- Cut broccoli into florets and cut them into bite-sized pieces. (If you also want to use the stem, trim off the outside and cut it into thin slices.)
- Finely chop the garlic cloves. Grate a small knob of ginger, about 2 teaspoons. Thinly slice the green onions, separating the whites and greens. Thinly slice the red chili (if using).
- Make Sauce
- Combine all the sauce ingredients in a small container and mix well.
- Make Teriyaki Chicken
- Blanch broccoli: Bring a pot of water to a boil. Once it starts to boil, lightly season with salt and add the broccoli. Blanch for 1 to 2 minutes. Shock them in some ice water. Drain well.
- Cook the chicken: In a wok (or pan), add 1 tablespoon of oil and heat it over high heat. Once it gets really hot, add the marinated chicken in a single layer. (Depending on the size of your wok, you can do this in batches.) Sear for 2 to 3 minutes or until nicely browned on the bottom. Flip and cook the other side for 3 to 4 minutes or until the chicken is cooked. Remove from the wok and set aside.
- To the same wok, add 1 tablespoon of oil and heat it over medium heat. Once it’s heated, add the garlic, ginger, and white parts of the green onions. Saute for 1 minute or until fragrant.
- Give the sauce a quick stir and add it to the wok. Give it a few stirs until the sauce starts to thicken. Add the chicken back in. Give it a good stir for 1 to 2 minutes or until the chicken is nicely coated.
- Assemble
- Divide the rice into 5 microwavable containers. Evenly distribute the chicken and broccoli. Sprinkle with green onions, chili peppers (if using) and sesame seeds. Enjoy!
Notes
- 1 Tbsp = 15 ml, 1 Cup = 240 ml
- The teriyaki chicken meal prep will last up to 3 days in the fridge or in the freezer for a few months. Make sure to cool completely before you store them.