Description
A quick and easy teriyaki chicken meal prep bowl recipe featuring juicy chicken thighs, sticky sweet-savory sauce, and vibrant veggies, perfect for healthy lunches or dinners.
Ingredients
- 1.5 pounds boneless, skinless chicken thighs, cut into bite-sized pieces
- 2 tablespoons vegetable oil or avocado oil
- ½ cup soy sauce (low-sodium preferred)
- ¼ cup honey or brown sugar
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated (or ½ teaspoon ground ginger)
- 2 tablespoons rice vinegar
- 1 tablespoon cornstarch mixed with 2 tablespoons water
- 3 cups cooked jasmine rice or brown rice (about 600 g cooked)
- 2 cups steamed broccoli florets (fresh or frozen)
- 1 cup shredded carrots or roasted bell peppers
- 2 green onions, thinly sliced
- 1 tablespoon toasted sesame seeds (optional)
Instructions
- Cook 1 ½ cups jasmine or brown rice according to package instructions (about 20 minutes). While rice cooks, prep veggies and chicken.
- In a small bowl, whisk together ½ cup soy sauce, ¼ cup honey, minced garlic, grated ginger, and 2 tablespoons rice vinegar. Set aside.
- Toss chicken pieces with half of the teriyaki sauce and let sit for 10–15 minutes (optional).
- Heat 2 tablespoons oil in a large skillet over medium-high heat. Add chicken in a single layer and sear for 4-5 minutes on one side until golden brown. Flip and cook another 4 minutes or until internal temperature reaches 165°F (74°C). Remove chicken and set aside.
- Pour remaining teriyaki sauce into the skillet. Bring to a simmer, then stir in cornstarch slurry. Cook for 2–3 minutes until sauce thickens and becomes glossy.
- Return cooked chicken to skillet and toss to coat evenly with sauce. Cook together for 1-2 minutes.
- Steam broccoli until bright green and tender-crisp, about 4-5 minutes (or microwave frozen broccoli covered with a damp towel for 3-4 minutes).
- Divide cooked rice evenly between 4 bowls or meal prep containers. Top each with teriyaki chicken, steamed broccoli, and shredded carrots or roasted peppers.
- Garnish with sliced green onions and toasted sesame seeds.
- Let bowls cool completely before sealing lids. Store in fridge up to 4 days. Reheat gently in microwave covered loosely.
Notes
Use chicken thighs for juicier meat. Do not overcrowd the pan to ensure proper browning. Marinating chicken for 10-15 minutes enhances flavor but is optional. Add a splash of water if sauce becomes too thick. For extra crunch, add chopped roasted peanuts when serving. Sauce can be made ahead and stored in fridge up to a week. Swap soy sauce with tamari for gluten-free, honey with maple syrup or agave for vegan, and rice with cauliflower rice for low-carb.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl (approximatel
- Calories: 475
- Sugar: 15
- Sodium: 700
- Fat: 11
- Saturated Fat: 2
- Carbohydrates: 45
- Fiber: 4.5
- Protein: 35
Keywords: teriyaki chicken, meal prep, healthy lunch, quick dinner, easy recipe, chicken thighs, sticky sauce, broccoli, rice bowl