Are you tired of boring, bland meal prep that leaves you dreaming of restaurant-quality flavors? Get ready to revolutionize your lunch game with this mouthwatering Chicken Teriyaki Meal Prep that combines restaurant-style taste with home kitchen convenience! In just 30 minutes, you'll create four incredibly satisfying meals that will make your colleagues jealous and your taste buds dance with joy.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Asian
Serves: 4 servings
Ingredients
- 1 lb chicken breast, diced
- 1 cup teriyaki sauce
- 2 cups broccoli florets
- 1 cup carrots, sliced
- 2 cups cooked rice
- 2 tbsp sesame seeds
- Green onions for garnish
Instructions
- Prepare all ingredients by washing and cutting chicken breast into uniform dice, slicing carrots, and separating broccoli florets.
- Heat a large skillet or wok over medium-high heat and add a small amount of cooking oil.
- Add diced chicken to the skillet and cook for 5-6 minutes, stirring occasionally, until chicken is golden brown and cooked through with internal temperature reaching 165°F.
- Pour teriyaki sauce over chicken and reduce heat to medium-low, allowing sauce to simmer and coat chicken for 2-3 minutes.
- In a separate pan, steam broccoli florets and sliced carrots for 3-4 minutes until tender-crisp, maintaining vibrant color and slight crunch.
- Prepare rice according to package instructions or use pre-cooked rice, ensuring it's fluffy and warm.
- Divide cooked rice evenly into four meal prep containers.
- Top rice with teriyaki chicken, steamed vegetables, and sprinkle sesame seeds over each portion.
- Garnish with chopped green onions for added freshness and flavor.
- Allow meals to cool completely before sealing containers and refrigerating. Meals will stay fresh for 3-4 days when stored properly.
Tips
- Temperature is Key: Always ensure your chicken reaches 165°F internally to guarantee food safety while maintaining juicy, tender meat.
- Sauce Management: For extra flavor, consider marinating chicken in teriyaki sauce for 30 minutes before cooking for deeper taste penetration.
- Vegetable Crunch: When steaming vegetables, aim for "tender-crisp" texture to preserve nutrients and maintain a pleasant bite.
- Meal Prep Storage: Use high-quality, leak-proof containers with compartments to keep ingredients separate and maintain freshness.
- Reheating Hack: When ready to eat, sprinkle a few drops of water over the rice before microwaving to prevent dryness and restore moisture.
- Customization Option: Feel free to swap vegetables or add extra protein like edamame or tofu for variety.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 45g
Protein: 30g
Fat: 8g
Saturated Fat: g
Cholesterol: 85mg
