Meal Prep- Teriyaki Chicken and Broccoli
Ever wanted to make a tasty healthy lunch for the entire week inunder twenty minutes? Here it is.
Servings: 4 Meals
Calories: 312kcal
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: 1serving | Calories: 312kcal | Carbohydrates: 31g | Protein: 32g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 78mg | Sodium: 2655mg | Potassium: 740mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1257IU | Vitamin C: 80mg | Calcium: 52mg | Iron: 3mg