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Teriyaki Chicken Meal Prep Recipe

Teriyaki Chicken Meal Prep Recipe
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★★★★★

4.8 from 16 reviews

This Teriyaki Chicken Meal Prep recipe is a flavorful and balanced dish perfect for busy individuals seeking a healthy and delicious meal. Featuring tender chicken breasts marinated in savory teriyaki sauce, served alongside steamed broccoli and nutty brown rice, this meal prep is ideal for easy grab-and-go lunches or dinners throughout the week.

Ingredients

Scale

Chicken Marinade

  • 1 pound chicken breasts
  • 1/2 cup teriyaki sauce
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

Main Ingredients

  • 2 cups cooked brown rice
  • 2 cups broccoli florets
  • 1 tablespoon olive oil

Instructions

  1. Marinate the Chicken: In a bowl, combine the chicken breasts with teriyaki sauce, garlic powder, salt, and pepper. Mix well to ensure the chicken is evenly coated. Let it marinate for at least 30 minutes, or refrigerate overnight for deeper flavor absorption.
  2. Cook the Chicken: Heat olive oil in a skillet over medium heat. Add the marinated chicken and cook for 6-7 minutes on each side, or until fully cooked through and juices run clear. Remove the chicken from the skillet and allow it to rest for a few minutes before slicing to retain moisture.
  3. Prepare the Broccoli: Using the same skillet, add the broccoli florets along with a splash of water. Cover the skillet with a lid and steam the broccoli for about 3-4 minutes until it turns bright green and becomes tender but still slightly crisp.
  4. Assemble the Meal Prep: Divide the cooked brown rice evenly among your meal prep containers. Top each portion with sliced teriyaki chicken and steamed broccoli. Drizzle any remaining teriyaki sauce over the assembled meals for extra flavor.
  5. Store and Enjoy: Allow the containers to cool to room temperature before sealing them with lids. Store in the refrigerator and enjoy throughout the week by reheating as needed.

Notes

  • For additional flavor, marinate the chicken overnight in the refrigerator.
  • Use low-sodium teriyaki sauce to reduce sodium content.
  • Brown rice can be substituted with white rice or quinoa to vary the meal.
  • Steam broccoli until just tender to maintain nutrients and crunch.
  • Reheat the meal in the microwave covered loosely to avoid drying out the chicken.

Nutrition

Keywords: Teriyaki Chicken, Meal Prep, Healthy Chicken Recipe, Brown Rice, Steamed Broccoli, Easy Lunch, High Protein Meal

Find it online: https://zarameals.com/teriyaki-chicken-meal-prep-recipe/