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Easy Teriyaki Chicken and Rice Bowls: Best Meal Prep

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These easy teriyaki chicken and rice bowls are perfect for meal prep, featuring juicy chicken thighs, a homemade sticky-sweet teriyaki sauce, and crisp vegetables. They come together in about 35 minutes and taste even better as the week goes on.

Ingredients

Scale
  • ½ cup (120ml) soy sauce (low-sodium if preferred)
  • ¼ cup (85g) honey
  • 2 tablespoons (30ml) mirin
  • 1 tablespoon (15ml) rice vinegar
  • 4 cloves fresh garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon (8g) cornstarch
  • 2 tablespoons (30ml) cold water
  • 1 teaspoon (5ml) sesame oil
  • 1.5 lbs (680g) boneless, skinless chicken thighs
  • 1 tablespoon (15ml) neutral oil (avocado or grapeseed)
  • Salt and white pepper to taste
  • 4 cups (about 600g) cooked jasmine rice
  • 2 cups (about 200g) broccoli florets
  • 2 medium carrots, julienned or sliced into thin ribbons
  • 1 cup (150g) shelled edamame
  • 1 tablespoon sesame seeds, for garnish
  • 3 green onions, sliced, for garnish

Instructions

  1. Make the teriyaki sauce: In a small saucepan, combine ½ cup soy sauce, ¼ cup honey, 2 tablespoons mirin, and 1 tablespoon rice vinegar. Whisk over medium heat until simmering. In a small bowl, mix 1 tablespoon cornstarch with 2 tablespoons cold water until smooth. Slowly pour the slurry into the simmering sauce while whisking constantly. Cook until thickened, about 30 seconds. Remove from heat and stir in 1 teaspoon sesame oil. Set aside.
  2. Prep the chicken: Pat chicken thighs dry with paper towels. Trim excess fat and cut into bite-sized pieces (about 1-inch chunks). Season lightly with salt and white pepper.
  3. Cook the chicken: Heat 1 tablespoon neutral oil in a large skillet over medium-high heat. Add chicken in a single layer (cook in batches if needed). Cook undisturbed for 3-4 minutes until golden brown. Flip and cook another 2-3 minutes until cooked through. Pour about ⅓ cup of teriyaki sauce over the chicken and toss to coat. Cook for 1 minute until sticky. Transfer to a bowl.
  4. Blanch the broccoli: Bring a small pot of water to a boil. Add broccoli florets and cook for exactly 2 minutes. Drain and run under cold water to stop cooking.
  5. Assemble the bowls: Divide cooked rice among 4-6 meal prep containers. Top each with teriyaki chicken, blanched broccoli, julienned carrots, and edamame. Drizzle remaining teriyaki sauce over everything.
  6. Garnish and store: Sprinkle sesame seeds and sliced green onions over each bowl. Let bowls cool completely (about 20-30 minutes) before sealing and refrigerating.

Notes

For best results, use chicken thighs instead of breast to keep the meat juicy. Make extra sauce to keep on hand for up to 2 weeks. Toast sesame seeds in a dry pan for 2 minutes for enhanced flavor. Use day-old rice to prevent mushiness. Bowls taste even better on day 2 or 3 as flavors meld.

Nutrition

Keywords: teriyaki chicken, meal prep, chicken bowls, easy dinner, healthy lunch, teriyaki sauce, rice bowls

Find it online: https://fizzlefork.com/easy-teriyaki-chicken-and-rice-bowls-best-meal-prep/