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    KitchenVile » Recipes » Lunch

    Meal Prep- Teriyaki Chicken and Broccoli

    Published: Mar 19, 2020 · Modified: Aug 2, 2022 by KitchenVile · This post may contain affiliate links ·

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    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.

    A black meal prep tin with chicken, Rice and broccoli in it.

    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. 

    Jump to:
    • Why meal prep?
    • Why does this recipe Work?
    • INGREDIENTS
    • Teriyaki sauce ingredients
    • SUBSTITUTION
    • HOW TO PREPARE TERIYAKI CHICKEN AND BROCCOLI
    • FAQ: Meal prep Teriyaki Chicken and broccoli
    • Expert Tip
    • Related Posts
    • Meal Prep- Teriyaki Chicken and Broccoli

    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.

    Teriyaki Chicken and Broccoli in a meal prep container.

    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.

    A close up of Teriyaki Chicken and Broccoli meal prep meal.

    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?

    A close up of Chicken breast pieces in a cooking pan.

    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

    A bunch of chicken and broccoli ingredients in bowls and tins.

    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

    Teriyaki Chicken and Broccoli meal prep meal on a white surface.

    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.

    Raw chicken breast pieces in a pan.

    Chicken breasts in a pan with Salt & pepper.

    Teriyaki sauce ingredients in a glass bowl.

    Adding Teriyaki sauce ingredients.

    Teriyaki sauce in a glass bowl.

    Whisking the Teriyaki sauce.

    Chicken breasts mixed with teriyaki sauce in a pan.

    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

    Teriyaki Chicken and broccoli ingredients in glass bowls.

    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

    YouTube video

    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.

    Related Posts

    • Sesame Chicken vs General Tso Chicken
    • How to Reheat Sweet and Sour Chicken
    • Chicken Parmesan Casserole
    • The Best Grilled Greek Lemon Chicken you've ever Tasted

    If you tried this Meal Prep- Teriyaki Chicken and Broccoli Recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you liked it in the 📝 comments below. Thanks for visiting!

    A black Meal Prep container with chicken and broccoli in it.

    Meal Prep- Teriyaki Chicken and Broccoli

    KitchenVile
    Ever wanted to make a tasty healthy lunch for the entire week inunder twenty minutes? Here it is.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 20 minutes mins
    Rice Soaking 1 hour hr
    Total Time 1 hour hr 25 minutes mins
    Course Main Course
    Cuisine Japanese
    Servings 4 Meals
    Calories 312 kcal

    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

    Serving: 1servingCalories: 312kcalCarbohydrates: 31gProtein: 32gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 78mgSodium: 2655mgPotassium: 740mgFiber: 3gSugar: 2gVitamin A: 1257IUVitamin C: 80mgCalcium: 52mgIron: 3mg
    Tried this recipe?Let us know how it was!

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