Name: Chicken Teriyaki Stir Fry Meal Prep
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Ingredients: 1 lbs chicken breast (boneless); 1 tbsp sesame oil; 3 cups broccoli florets; 2 cups cooked rice; 2 cups red bell pepper (finely chopped); 1/4 cup soy sauce (light); 1 tbsp Cornstarch; 3 garlic cloves (crushed); 2 tbsp ginger paste; 2 tbsp honey; 1 tbsp sesame seeds; 1 tbsp spring onion (finely sliced)

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

1 lbs (453 g) chicken breast boneless
1 tbsp sesame oil
3 cups (276 g) broccoli florets
2 cups (320 g) cooked rice
2 cups (302 g) red bell pepper finely chopped

Teriyaki Sauce

1/4 cup (58 g) soy sauce light
1 tbsp Cornstarch
3 garlic cloves crushed
2 tbsp ginger paste
2 tbsp honey

Garnish

1 tbsp sesame seeds
1 tbsp spring onion finely sliced

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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Meal Plan Weekly Team

As nutrition specialists, we are dedicated to providing the best and most effective meal plans. Our team constantly tests and experiments with different recipes and approaches to ensure our offerings are of the highest quality. We also collaborate with a network of nutrition and data experts from around the globe to bring you innovative and advanced meal plans. All of the nutritional information provided is sourced from the USDA API.