Ever wanted to make a tasty healthy lunch for the entire week in under twenty minutes? Look no further.
This is so far my simplest and easiest-to-make teriyaki chicken and broccoli. It is my go-to meal prep option.
We have amazing meal prep recipes that you could try out as well as 20-minute prep Chicken, Rice, and broccoli and our delicious Easy Sesame Chicken.
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Why meal prep?
Meal prep can help with weight control
These super tasty meal prep boxes are quite easy to make. They are healthy and make a great lunch for the entire week. Meal prepping gives you an opportunity to measure required portions.
You will be microwaving the required portion only, you are not faced with the temptation of a second helping.
You also get to use organically grown foods because you are in control of the source of your ingredients.
Reduces the stress of deciding what to make
Any mother knows how you can easily run out of options of what to eat! Meal prepping has made me a hero as I always have a dish with food in the fridge.
When your favorite food joint is shut for some reason, prepared meals will always save the day.
It saves on time
When I have prepared the meals, I can have them for either lunch or dinner without having to go through the trouble of cooking.
I simply pop the container into the microwave and voila, lunch or dinner is ready. I love having them in the fridge especially when I’m sure I’ll have busy work ahead.
This made reading very effective for my exams without worrying about the time I would spend preparing meals. You can prepare these meal prep dishes on a Sunday and get to enjoy an entire week’s worth of sumptuous lunch.
You will ultimately save money
Many times I am tempted to pass by a restaurant whenever my mind pictures that my refrigerator has no prepared meals.
Meal prepping will definitely make you frugal. This recipe is delicious and you will look forward to the next time you have it.
I love chicken, rice, and broccoli for my lunches because otherwise, I would have to spend money on taking out food which definitely is not a healthy way to live.
Why does this recipe Work?
It is flavorful
My meal prep version of tasty teriyaki chicken is a perfect option for lunch and it will most definitely satisfy your take-out craving thus compelling you to reduce your calorie intake.
The chicken is neither too sweet nor too salty and it is covered in a sticky teriyaki glaze.
Rich in texture
The broccoli is great for the extra crunch and fiber but if you are not a great fan of broccoli then you can eat the chicken alone.
Fiber-rich
I prefer brown rice to white rice due to its high fiber content which makes it a healthier option. You can however also serve the chicken with quinoa or any of your favorite rice.
INGREDIENTS
Chicken
The best chicken to use is chicken breasts. There is no waste of meat sticking to the bones. I have never tried substituting chicken oh no, I love the taste of chicken in teriyaki sauce.
Broccoli
I love broccoli, I read the benefits on the healthline.com website and made a short summary for you. Broccoli,
- May promote healthy digestion and reduce constipation.
- Contains multiple antioxidants that may support healthy cells and tissues in your body.
- Eating broccoli may lower blood sugar and improve diabetic control.
Brown Rice
Brown rice is rich in flavor and fiber, however, it takes a little longer to cook.
Teriyaki sauce ingredients
Honey
Honey enhances the sweetness of the sauce. The sweet and earthy flavor elevates the deliciousness of the chicken.
Rice Wine Vinegar
Wonder what makes the chicken soft? Rice wine vinegar does it! The mild acidic nature of rice wine vinegar balances out with the sweetness in the honey giving the chicken a lovely tangy flavor.
Light Soy sauce
The chicken will not be complete without the umami flavor. Omit it at your own risk Hehe
Sesame oil
Oh my, sesame has a very nutty distinct flavor. A dash of it makes the taste of your chicken unforgettable.
Brown sugar can be used instead of honey.
SUBSTITUTION
Fish can be used in place of chicken but I am not sure how it's gonna taste with teriyaki sauce…Hmm, I love chicken and have never replaced it, especially for this particular recipe.
Broccoli can be substituted with zucchini, carrots, cauliflower, or green long beans.
Brown rice can be substituted with white rice or pasta.
Cornstarch can be substituted with all-purpose flour to thicken the teriyaki sauce.
HOW TO PREPARE TERIYAKI CHICKEN AND BROCCOLI
If you are making brown rice, soak the rice an hour before you cook. Cook the rice in salty boiling water for 20 minutes. Let it sit for 10 minutes after putting off the heat.
Chicken breasts in a pan with Salt & pepper.
Adding Teriyaki sauce ingredients.
Whisking the Teriyaki sauce.
Teriyaki sauce added to the cooked chicken breasts.
Heat a large pan on medium flame and add the chicken. Season the chicken with salt and pepper. Cook the chicken for 2-3 minutes until it is no longer pink.
In a small bowl, add the honey, rice wine vinegar, and light soy sauce, 1 clove of minced garlic, ground ginger, sesame oil, and cornstarch. Whisk them together until they are fully combined and your teriyaki sauce is ready.
Add the teriyaki sauce to the chicken and cook for approximately 5 minutes until the sauce is thick. Remove the chicken from the heat and set it aside.
In a pan, add the broccoli florets and bell pepper. Stir fry for approximately 3 minutes ensuring the bell pepper is slightly softened. Remove the broccoli from the heat and set it aside.
Divide the broccoli and chicken into 4 meal prep containers and add ½ cup of brown rice to each container. Sprinkle all the food with sesame seeds and cover. Refrigerate them for up to 4 days.
FAQ: Meal prep Teriyaki Chicken and broccoli
What is Teriyaki sauce made of?
Teriyaki sauce is a delicious sauce made of soy sauce, honey, crushed ginger and garlic, light soy sauce, sesame oil, and cornstarch.
How can my chicken be more flavorful?
Marinate the chicken an hour before cooking. A simple marinade made of sesame oil, brown sugar, pepper, and a dash of salt will permeate the chicken meat making it rich in flavor.
Expert Tip
If you decide to use brown rice, always remember to soak the rice in water for one hour or more.
Brown rice takes a longer time to cook than white rice because its bran is still intact. However, it contains more nutrients, and minerals and is rich in fiber.
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Meal Prep- Teriyaki Chicken and Broccoli
Equipment
- 4 Meal Prep Containers
Ingredients
- 1 Pound Boneless Chicken Breasts Cut into smaller pieces.
- 2 cups Broccoli Florets
- 2 cups Cooked Brown Rice
- 1 tbsp. Salt
- 1 tbsp. Pepper
- 1 Medium Bell Pepper Sliced
- 1 tbsp. Sesame Seeds
Teriyaki Sauce Ingredients
- 2 tbsp. Honey or Brown sugar
- 2 tbsp. Rice Wine Vinegar
- ¼ cup light soy sauce
- 1 clove Minced garlic
- ¼ tsp. Ground ginger
- ½ tsp. Sesame oil
- 1 tbsp. Cornstarch
Instructions
- In a medium-sized saucepan, cook the brown rice in 5 cups of water for 20 minutes until soft.
- Heat a large pan on medium flame and add the chicken. Season the chicken with salt and pepper. Cook the chicken for 2-3 minutes until it is no longer pink.
- In a small bowl , add the honey, rice wine vinegar, and light soy sauce, 1 clove of minced garlic, ground ginger, sesame oil, and cornstarch.
- Whisk them together until they are fully combined, add ½ cup of water and your teriyaki sauce is ready.
- Add the teriyaki sauce to the chicken and cook for approximately 5 minutes until the sauce is thick. Remove the chicken from the heat and set it aside.
- In a pan, add the broccoli florets and bell pepper. Stir fry for approximately 3 minutes ensuring the bell pepper is slightly softened.
- Remove the broccoli from the heat and set it aside.
- Divide the broccoli and chicken into 4 meal prep containers and add ½ cup of brown rice to each container.
- Sprinkle all the food with sesame seeds and cover.
- Refrigerate them for up to 4 days in an airtight container.
Nutrition
