Teriyaki Chicken Meal Prep

These easy and delicious chicken teriyaki meal prep bowls are perfect for quick and healthy lunch or dinners throughout the week. Coming together in under 30 minutes, you’ll love how easy these are to prep. Plus they taste amazing, even reheated!

Course Main Course

Cuisine Australian, Japanese Inspired

Prep Time 15

Cook Time 15

Total Time 30

Servings servings

Calories 476kcal

Author Sally

Equipment

Ingredients

1 tablespoon olive oil divided
800 grams chicken breast
400 grams broccoli (approx 1 head
⅔ cup basmati rice
Sesame seeds to garnish
Spring onions to garnish

Teriyaki Sauce:

¼ cup soy sauce
2 tablespoons brown sugar
1 tablespoon honey
1 tablespoon mirin see notes
1 teaspoon chopped fresh ginger
1 clove garlic crushed
1 teaspoon sesame oil
1 ½ teaspoons corn flour mixed with 2 tablespoons water

Instructions

Prepare Rice: Cook the rice according to package instructions. If using a rice cooker, set it up and cook the rice. If cooking on the stove, follow your preferred method. Once cooked, set aside.
Make Teriyaki Sauce: In a small bowl, combine chopped garlic, chopped ginger, soy sauce, honey, mirin, rice vinegar, and sesame oil. Mix well and set aside.
Prepare Broccoli: Wash the broccoli and chop it into bite-sized florets. Heat a little olive oil in a large frying pan over medium heat. Add the broccoli florets, season with salt and pepper, and toss to coat. Cook until the broccoli starts to darken in colour, ensuring it remains slightly undercooked as it will steam again when reheated. Remove from the pan and divide evenly between four meal prep containers.
Prepare Chicken: On the same cutting board used for broccoli, dice the chicken breast into 1-inch pieces. In the same frying pan, add a little more olive oil and the diced chicken. Cook for a few minutes until browned. Pour in the prepared teriyaki sauce and toss to combine. Cook for an additional 2 minutes until the sauce thickens slightly and the chicken is fully coated and cooked through.
Assemble Meal Prep Containers: Divide the cooked rice evenly between the four meal prep containers followed by the teriyaki chicken. Garnish the chicken with sesame seeds and sliced spring onions if desired.
Seal the meal prep containers with airtight lids and refrigerate until ready to eat.

Video

Notes

Mirin can be substituted for dry sherry or rice wine vinegar depending on what you have.

Gluten Free Option: substitute the soy sauce for tamari.

Vegetarian/Vegan Option: substitute the chicken for firm tofu (see blog post for more details) and use an additional tablespoon of brown sugar instead of honey.

Nutrition