Teriyaki chicken is a classic dish that is enjoyed by people all over the world. With its sweet and savory flavors, it is the perfect meal for a quick dinner or for meal prep. I’m going to show you how to make a this teriyaki chicken meal prep, how to prepare juicy teriyaki chicken and how to create a complete meal with white rice and fresh veggies. By the end of this recipe you will have a great option for a healthy and delicious meal that you can bring to work everyday or whip up into an easy weeknight dinner the whole family will love.
By marinating the chicken and cooking it in the sauce you’ll get that teriyaki chicken flavor you love for a fraction of the calories.
This recipe makes 4 servings. Why did I choose 4 as the number of servings? The first thing would be food safety – Unless you are storing half of your meals in the freezer for the week I don’t recommend storing any meal prep in the fridge for more than 5 days (the day you make it + 4).
The other reason? Tell me if this sounds about right:
You’re going to eat out on Friday.
“No I’m not! I’m going to be good.”
Your co-workers are going to be like “AYYO THIS WEEK SUCKED LET’S GET THAT DELICIOUS PLACE WE ALL LOVE FOR LUNCH.”
“No, I’m going to be good!”
Nope. That is not the response you are going to say.
You also aren’t going to guilt yourself after you order what you want to eat. It’s okay to enjoy life and eat out once and awhile. Remember, everything in moderation is the key to long term weight loss.
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WHY MAKE THE BEST TERIYAKI CHICKEN MEAL PREP?
- This is such an easy teriyaki chicken meal prep recipe.
- You can keep these in the fridge for 3-5 days.
- Simple ingredients you likely have in your pantry.
- Macro / Calorie Friendly.
- The best part is it doesn’t taste like diet food!
INGREDIENTS YOU’LL NEED:
Chicken tenderloin (you can also use boneless skinless chicken breast or chicken thighs, cook time will be the same)
Chicken Marinade ingredients:
Low-sodium soy sauce
Olive oil (or whatever cooking oil you have on hand!)
Garlic finely chopped (or garlic paste)
Beef stock (you can use chicken stock instead if that’s what you have on hand)
Teriyaki sauce (I use kinders, if you have a homemade teriyaki sauce you love, do that!)
For the Rice:
White Rice ( You can also use brown rice or jasmine rice if you have it!), Alternatively you can use instant rice if you don’t want to cook your own.
EQUIPTMENT YOU’LL NEED TO MAKE THE BEST TERIYAKI CHICKEN MEAL PREP:
Meal prep containers / airtight container / glass containers
A medium saucepan
HOW TO MAKE TERIYAKI CHICKEN MEAL PREP:
For super easy to follow direct instructions with all exact gram measurements check out the recipe card below.
1. In a medium bowl mix together water, oil, black pepper, chopped garlic, baking soda and brown sugar. Add in all of your chicken tenderloin (or chicken breasts) and cover with plastic wrap. I like to let this sit in the fridge overnight but if you don’t have time for that get the chicken in the marinade 30 minutes to 1 hour before cooking.
2. Next you’ll mix together the sauce ingredients in a small bowl. Add all ingredients except for the water and corn starch. You’ll want to mix these together separately and then add them in to prevent clumping. I like to make this directly after making my marinade and setting it aside (or if you make it ahead of time store it in the fridge in an airtight container.
3. While you let your chicken marinade you’ll make your rice however the package states, just make sure to rinse your rise a few times until the water is no longer cloudy. I highly recommend using a rice cooker if you are going to be making rice weekly. We use a zojirushi, it’s a set it and forget it appliance that sings us a cute little song when it’s done.
4. Once your rice is cooked you’ll add your chicken into a large skillet over medium heat to medium-high heat. Cook chicken for 4 minutes on each side then add in all of the sauce to the skillet. let the chicken cook in the sauce until the sauce is almost fully cooked down, flipping occasionally. This should take an additional 2-3 minutes
5. Okay, ready for me to blow your mind with the easiest way to cook delicious, flavorful, tastes like Chinese takeout style broccoli? It literally takes 2 minutes. While the chicken is cooking bring a large saucepan of water to a boil, add in soy sauce and teriyaki sauce to the boiling water. If you are using whole broccoli add it into the boiling mixture florets down while still on the stem. Cook for 90 seconds, pull out by the stem and move to a cutting board. Cut the cooked and seasoned florets off. It takes less than 30 seconds to remove them from the stems vs a few minutes when they are uncooked. You also don’t end up with what I like to call “Broccoli Confetti” all over the kitchen. Alternatively you can use precut florets, you’ll boil them for the same amount of time and then strain them.
6. Equally portion out your rice, delicious chicken teriyaki, and broccoli into your meal prep bowls. Optionally top with sesame seeds and green onions. Serve immediately or wait to cool, cover and store in the fridge.
7. This can be reheated in the microwave or if you are using glass a glass meal prep container you want reheat this in the toaster oven.
WHAT ARE THE CALORIES / MACROS FOR THIS TERIYAKI CHICKEN MEAL PREP?
I’m using chicken tenderloin from Costco in this recipe, if you use a different type of chicken (thighs, breasts etc, etc) your teriyaki chicken meal prep bowls will be a little higher calorie and might have a little more fat than mine. If these are a little too low calorie you can up the chicken from 18 oz to 24 oz.
The entire bowl INCLUDING rice and broccoli (Isn’t it so annoying when everyone leaves these out of the nutrition facts to make their calories / macros look better?) is 398 calories.
Hold onto your pants because the macros are even more wild!
Entire Meal: 398 Calories, 80g carbs, 1.5g fat, 40g protein.
Just the Chicken (marinated & with sauce): 170 Calories, 8.5g carbs, 1g fat, 31g protein.
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Teriyaki Chicken Meal Prep – 398 CaloriesCourse: Lunch, DinnerCuisine: AmericanDifficulty: Easy
This teriyaki chicken meal prep has INSANE macros at only 398 calories, 40 g of protein and only 1.5 g of fat for the whole meal!
18 oz Chicken tenderloin (510g)
- Chicken Marinade Ingredients
1/4th cup Water (55g)
1/4th cup Low-sodium soy sauce (60g)
1/2 tsp Olive oil (2.22g)
1 tsp Black pepper (2.3g)
2 cloves Garlic finely chopped (10g)
1/4th tsp Baking soda (1.25g)
1/2 tsp Brown sugar (2g)
- Sauce Ingredients
1 cup Beef stock (240g)
1/4 cup Teriyaki sauce (68g)
1/4th cup Low-sodium soy sauce (60g)
1 tsp Garlic powder (1g)
1 tsp Cinnamon (2.6g)
1 tbsp Corn starch (9.38g)
1 tbsp Water (14.79g)
- Broccoli Ingredients
4 Broccoli heads with stems (900g) (you’ll use about half of this if you are using precut broccoli florets
1/4th cup Teriyaki Sauce (68g)
1/4th cup Soy Sauce (60g)
- For the Rice
1 cup Uncooked White Rice
- CHICKEN / MARINADE / SAUCE
- Combine together all marinade ingredients in a medium bowl. Add chicken, let marinade for 30 minutes-1 hour.
- In a separate container mix together all sauce ingredients EXCEPT corn starch & water. Mix these together separately then add into the rest of the mixture.
- Heat a large skillet to medium / high heat, Remove chicken from marinade and place in hot skillet. Cook on each side for 4 minutes.
- Add in the sauce & let simmer. Flip the chicken occasionally. Sauce should cook down within 3 minutes, remove chicken from pan and set aside.
- Cook rice as directed on package. Make sure to wash rice before cooking. Generally this will be 1 cup uncooked rice, 1 1/2 cups water.
- FOR THE BROCCOLI
- Bring a pot of water to a boil, add in soy sauce & teriyaki sauce. While broccoli is still attached to it’s stem place “head” first into water. let boil for 90 seconds. Remove from water & chop off florets. If you only have a small pot repeat until all florets are cooked.
- Split Rice, Chicken and Broccoli evenly into 4 meal prep container. Top chicken with sesame seeds and green onions.
- Wait until meal has fully cooled before covering and placing in the fridge.