Description
Sticky, savory, and packed with flavor, this Teriyaki Chicken Meal Prep is the perfect balance of protein, grains, and greens. With tender chicken, fluffy rice, and crisp broccoli, it’s your ideal weekday lunch that stays fresh and satisfying.
Ingredients
For the chicken and sauce:
¼ cup soy sauce (low-sodium preferred)
2 tablespoons rice vinegar
2 tablespoons honey
1 tablespoon cornstarch
1 tablespoon vegetable oil
1 thumb-sized piece of ginger, minced
1 garlic clove, minced
1 teaspoon sesame oil
4 boneless, skinless chicken breasts (6 ounces each)
For the sides:
1 cup long-grain white rice
½ teaspoon salt (plus more to taste)
Black pepper to taste
1½ cups water (for rice)
3 tablespoons water (for broccoli)
1 head of broccoli, cut into florets
Instructions
1. In a large bowl, whisk together soy sauce, rice vinegar, honey, cornstarch, vegetable oil, ginger, garlic, and sesame oil. Add chicken breasts and toss to coat. Let marinate for at least 20 minutes or up to 24 hours in the refrigerator.
2. Rinse the rice under cold water using a fine mesh strainer until the water runs clear. Combine rinsed rice, 1½ cups water, and ½ teaspoon salt in a saucepan. Bring to a boil over medium-high heat, stir once, then reduce heat to low, cover, and cook for 15 minutes. Turn off heat and let rice sit covered for 5 more minutes. Fluff with a fork.
3. Heat a large skillet over medium-high heat. Remove chicken from marinade (reserve the marinade), shake off excess, and place in the skillet. Sear for about 10 minutes, turning once, until browned and nearly cooked through. Add reserved marinade to the skillet and cook until thickened and chicken is fully cooked, about 3–5 more minutes. Remove chicken from pan and slice if desired.
4. In the same skillet, add broccoli florets with 3 tablespoons of water. Cover and cook over medium heat for 4–5 minutes until broccoli is bright green and tender. Season with salt and pepper to taste.
5. Divide rice, broccoli, and chicken evenly into four containers. Store in the fridge and reheat in the microwave before serving.
Notes
To add more flavor, garnish with sesame seeds or sliced scallions before serving. For a low-carb version, swap rice with cauliflower rice. Always cool ingredients fully before sealing containers for storage.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Meal Prep Recipes
- Method: One-pan cooking, stovetop
- Cuisine: Asian-inspired