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Easy Flavor-Packed Teriyaki Chicken and Broccoli Meal Prep Bowls

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A quick and healthy meal prep recipe featuring tender teriyaki chicken, crisp broccoli, and fluffy rice, perfect for busy weeknights or lunches.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken thighs or breasts
  • ½ cup low-sodium soy sauce
  • ¼ cup brown sugar
  • 3 cloves fresh garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 2 tablespoons rice vinegar
  • 1 teaspoon sesame oil
  • 1 tablespoon cornstarch mixed with 2 tablespoons cold water
  • 4 cups fresh broccoli florets (about 10.5 oz)
  • 1 tablespoon olive oil or avocado oil
  • Salt and pepper to taste
  • 4 cups cooked jasmine or basmati rice (or cauliflower rice)
  • Optional: sesame seeds and sliced green onions for garnish

Instructions

  1. Make the Teriyaki Sauce: In a small bowl, whisk together soy sauce, brown sugar, minced garlic, grated ginger, rice vinegar, and sesame oil until the sugar dissolves. Set aside.
  2. Cook the Rice: Rinse 1.5 cups (300 g) of jasmine rice under cold water until water runs clear. Cook according to package instructions (about 15 minutes). Fluff with a fork and keep warm.
  3. Prepare the Broccoli: Cut broccoli into bite-sized florets. Heat 1 tablespoon olive oil in a skillet over medium heat. Add broccoli, season with salt and pepper, and sauté for 5-7 minutes until bright green and tender-crisp. Alternatively, steam broccoli for 4-5 minutes for a softer texture.
  4. Cook the Chicken: Heat a large skillet over medium-high heat. Add a little oil to coat the pan. Add chicken thighs (about 1.5 lbs) and cook for 5-6 minutes per side until golden and cooked through (internal temperature 165°F). Remove chicken and let rest for 5 minutes.
  5. Glaze the Chicken: Pour the reserved teriyaki sauce into the skillet over medium heat. Stir in the cornstarch slurry and cook for 2-3 minutes, stirring constantly, until the sauce thickens and becomes glossy. Slice the chicken into strips and return to the pan, tossing to coat each piece thoroughly with the thickened teriyaki glaze.
  6. Assemble the Bowls: Divide cooked rice evenly into four meal prep containers. Arrange teriyaki chicken and sautéed broccoli on top. Sprinkle sesame seeds and sliced green onions if using.
  7. Store or Serve: Let the bowls cool slightly before sealing and refrigerating. They’ll keep well in the fridge for up to 4 days.

Notes

Use chicken thighs for juicier meat. Marinate chicken briefly for better flavor. Avoid overcrowding the pan to get a good sear. Stir cornstarch slurry gradually to avoid lumps. Broccoli should be cooked until tender-crisp to maintain color and texture. Rice rinsing removes excess starch for fluffier grains. Sauce thickens best when cooked slowly and stirred constantly. For gluten-free, use tamari instead of soy sauce. To keep broccoli crisp when freezing, omit it and add fresh when reheating.

Nutrition

Keywords: teriyaki chicken, broccoli, meal prep, healthy lunch, quick dinner, easy recipe, chicken thighs, homemade teriyaki sauce

Find it online: https://jodierecipes.com/easy-flavor-packed-teriyaki-chicken-and-broccoli-meal-prep-bowls-recipe-for-quick-healthy-lunches/