Meal Prep – Teriyaki Chicken and Broccoli

Quick teriyaki chicken and broccoli meal prep bowls make a tasty healthy lunch for the entire work week in under 20 minutes.Meal Prep - Teriyaki Chicken and BroccoliThis meal-prep version of teriyaki chicken is perfect for lunch time. It will satisfy the need for take-out without the extra calories. The chicken is not too sweet or to salt and covered in a sticky teriyaki glaze. We like to add broccoli for extra crunch and fiber but the chicken is also great alone!

The dish comes together in under 20 minutes and makes 4-5 days of lunch. Prepare these meal prep dishes on Sunday or after work, and enjoy an entire weeks worth of delicious lunch.

To begin, simply chop chicken breasts into small cubes and saute in a pan. Next, add my simple teriyaki sauce to the chicken and stir until the sauce is thick and glossy. At this point, feel free to add broccoli, bell pepper, onion, or any of your favorite veggies to the pan. Saute until the veggies are soft and your pretty much done!

Divide the mixture into meal prep containers and refrigerate for up to 5 days. Serve with brown rice, quinoa or your favorite rice.

Meal Prep - Teriyaki Chicken and Broccoli

5.0 from 1 reviews
Prep time:
Cook time:
Total time:
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Serves: 4

Ingredients

  • 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
  • salt and pepper
  • 1 tablespoon oil
  • 2 cups broccoli florets
  • 1 bell pepper, sliced into strips
  • sesame seeds for garnish (optional)
  • 2 cups cooked brown rice
  • 4 meal prep containers

  • For the teriyaki sauce:
  • ¼ cup light soy sauce (or 2 tablespoons dark soy)
  • 2 tablespoons honey
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon cornstarch
  • 1 clove garlic, peeled and minced
  • ½ teaspoon sesame oil (optional)
  • ¼ teaspoon ground ginger (optional)

Instructions

  1. Heat a large pan to medium-high heat. Add chicken, season with salt and pepper and cook until no longer pink 2-3 minutes.

  2. Whisk all the ingredients for the teriyaki sauce in a small bowl.

  3. Add the teriyaki sauce to chicken and cook for 4-5 minutes or until sauce is thick.Remove chicken from heat.

  4. Add the broccoli florets and bell pepper to the same pan. Stir fry for 2-3 minutes or until the bell pepper is slightly softened.

  5. Divide the chicken and broccoli into 4 meal prep containers. Add ½ cup of brown rice into each container. Sprinkle with sesame seeds (optional) and cover. refrigerate for up to 4 days.

Nutritional Facts for chicken and broccoli:

 


Nutritional Facts with Brown Rice:

 

Meal Prep - Teriyaki Chicken and Broccoli

10 Comments

  • Lexie

    this looks amazing! I plan to make it next week but I have a question because I never quite get this right. How much uncooked brown rice is needed to make the 2 cups of brown rice needed for this recipe? thank you!

  • Elizabeth

    Hello, can you send me the nutritional value? Its not loading and I have tried multiple times.
    Thank you for all your recipes.

  • Lucia

    I did not like this at all. It was way too salty. I didn’t really get the teriyaki taste I was hoping to get. I think maybe the soy and vinegar ratio is off.

  • Megan J.

    Is there something I can use instead of the white wine vinegar? I never use it when cooking and really don’t want to buy it for one recipe.

  • Monique Brandonisio

    It says nutritional information buti don’t actually see it anywhere?? I am aiming to eat on the lunch low calorie side so the info would be helpful.

    • Layla

      The nutritional info box is under the recipe. It takes a few seconds longer to long because it’s 3rd party. Please re-load the page and it should pop up under the recipe.

  • Nikki

    WOW this was DELICIOUS! I have a hungry family of 5 so I doubled the chicken and broccoli and left out the bell pepper because my kids won’t eat it. I also tripled the sauce. We ate it over rice and everyone loved it! I love your recipes and try quite a few but never get the time to comment. Thanks so much for delicious recipes that are quick and easy! More recipes like this one please. ????????

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