Description
A balanced, high-protein meal prep recipe with teriyaki chicken, broccoli, and brown rice.
Ingredients
Scale
- 1.5 lbs skinless boneless chicken breasts or thighs, diced into 1-inch cubes
- 1 Tbsp sesame oil
- 4 cups broccoli florets, fresh or frozen
- 2 cups cooked brown rice or quinoa
- 1 Tbsp sesame seeds, to garnish
- 2 Tbsp sliced green onions
- 2 Tbsp sliced chili, or to taste
- For the Teriyaki Sauce:
- 2 garlic cloves, finely grated
- 2 Tbsp fresh ginger, finely grated
- 1 Tbsp raw honey
- 1/4 cup low-sodium soy sauce
- 1/4 cup freshly squeezed orange juice
- 1/2 Tbsp cornstarch
Instructions
- Heat 1 tablespoon of sesame oil in a large skillet over medium-high heat. Add chicken and cook for 4-5 minutes, stirring occasionally, until almost cooked through.
- Whisk all teriyaki sauce ingredients in a small bowl, then pour over the chicken.
- Lower heat and simmer for 3-5 minutes until the sauce thickens and coats the chicken.
- Steam broccoli until just tender, 5-8 minutes.
- Divide cooked brown rice among 4 glass containers, top with steamed broccoli and teriyaki chicken.
- Garnish with sesame seeds, chilies, and green onions.
- Refrigerate for 3-5 days and reheat before serving.
Notes
- Use fresh or frozen broccoli.
- Adjust chili to taste for spiciness.
- Store in airtight containers for freshness.
- Prep Time: 15 min
- Cook Time: 15 min
- Category: Dinner
- Method: Stovetop
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 8g
- Sodium: 450mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 85mg
Keywords: teriyaki chicken, meal prep, healthy dinner, high protein, Asian recipes