Name: Chicken Teriyaki Meal Prep Bowls for a Healthy Week
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: japanese
Ingredients: 1.5 lbs boneless skinless chicken breasts, cut into strips; 1/4 cup low-sodium soy sauce or tamari; 2 tbsp honey or maple syrup; 2 tbsp rice vinegar; 1 tbsp sesame oil; 2 cloves garlic, minced; 1 tsp fresh ginger, grated; 1/2 tsp cornstarch mixed with 1 tbsp water; 2 cups broccoli florets; 1 red bell pepper, sliced; 1 carrot, julienned; 2 cups cooked brown rice or jasmine rice; 1 tsp sesame seeds; 2 tbsp chopped green onions; oil for cooking

Description

Flavorful and balanced chicken teriyaki bowls prepped in advance to keep you fueled all week. Featuring lean protein, steamed vegetables, and rice, this easy meal prep recipe saves time without sacrificing taste or nutrition.

Ingredients

Scale

1.5 lbs boneless skinless chicken breasts, cut into strips

1/4 cup low-sodium soy sauce or tamari

2 tbsp honey or maple syrup

2 tbsp rice vinegar

1 tbsp sesame oil

2 cloves garlic, minced

1 tsp fresh ginger, grated

1/2 tsp cornstarch mixed with 1 tbsp water

2 cups broccoli florets

1 red bell pepper, sliced

1 carrot, julienned

2 cups cooked brown rice or jasmine rice

1 tsp sesame seeds

2 tbsp chopped green onions

oil for cooking

Instructions

1. In a bowl whisk soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.

2. Add chicken strips, coat evenly, cover and refrigerate for at least 30 minutes.

3. Rinse rice and cook according to package instructions, then fluff and set aside.

4. Steam broccoli until tender-crisp, about 3 minutes.

5. In a skillet heat oil, sauté bell pepper and carrot for 2-3 minutes, then set aside.

6. Heat oil in a skillet over medium heat and cook chicken until no longer pink, about 5-7 minutes.

7. Simmer reserved marinade in a small saucepan, stir in cornstarch mixture and cook until thickened.

8. Pour glaze over chicken, stir to coat evenly.

9. Divide rice among five meal prep containers.

10. Top rice with teriyaki chicken and arrange vegetables alongside.

11. Sprinkle sesame seeds and green onions over each bowl, cool completely before sealing.

Prep Time: 30 minutes
Cook Time: 30 minutes
Category: main course
Method: stovetop
Cuisine: japanese

Nutrition

Serving Size: 1 bowl
Calories: 450
Sugar: 12
Sodium: 700
Fat: 10
Saturated Fat: 2
Unsaturated Fat: 6
Trans Fat: 0
Carbohydrates: 55
Fiber: 5
Protein: 35
Cholesterol: 80

Keywords: chicken, teriyaki, meal prep, healthy, rice bowl, batch cooking, high-protein, low-carb