Chicken Teriyaki Stir Fry Meal Prep

This healthy and tasty chicken teriyaki meal prep is just what you need for your office work lunch or weeknight dinner on a busy night.

We will show how you can simply prepare the ingredients for chicken teriyaki stir-fry and reheat within 4 days, which is also family-friendly because this recipe makes 4 servings.

Meal prep container with chicken stir fry

Chicken Teriyaki Stir Fry Meal Prep

Transform your favorite takeout dish to healthy meal prep! Perfect for lunch at work or on a busy weeknight.
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Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Dinner, Lunch
Cuisine Asian
Servings4
Calories (per serving)362.5 kcal

Ingredients

Main

Teriyaki Sauce

Garnish

Instructions
 

Marinate Chicken

  • To make the teriyaki sauce, add all the ingredients to a bowl and whisk.
  • Pour over the chicken in a ziplock bag or airtight container. Marinate for at least 30 minutes, or up to 8 hours.

Cook

  • Add the sesame oil to a medium-high skillet and cook the chicken for 5 minutes on each side.
  • Reduce heat and add more sauce if necessary to coat the chicken.
  • In the same skillet, cook the red bell peppers for 5 minutes.
  • Steam the broccoli for 5 minutes and rice for 15 minutes.

Prep

  • Portion control and divide the chicken, broccoli, rice, and peppers into four meal prep containers.
  • Allow cooling down and garnish with sesame seeds and spring onion.
  • Refrigerate for 3-4 days and reheat before serving, ensuring the chicken is piping hot throughout.

Notes

  • You can use chicken thighs instead of chicken breasts for more flavor.
  • You can use fresh or frozen broccoli.
  • If you prefer to use store-bought teriyaki sauce, follow the package instructions accordingly.

Nutrition

Serving: 1servingCalories: 362.5kcalCarbohydrates: 42.22gProtein: 29.51gFat: 8.11gSaturated Fat: 1.42gPolyunsaturated Fat: 2.57gMonounsaturated Fat: 2.69gTrans Fat: 0.01gCholesterol: 72.58mgSodium: 1969.06mgPotassium: 804.82mgFiber: 4.02gSugar: 10.11gVitamin A: 849.94IUVitamin C: 97.17mgCalcium: 99.16mgIron: 2.37mg
Keyword Chicken teriyaki meal prep
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