Print

Easy 5-Day High-Protein Teriyaki Chicken and Rice Meal Prep Recipe

high-protein teriyaki chicken meal prep - featured image
Print Recipe

A simple, protein-packed teriyaki chicken and rice meal prep recipe designed to keep you fueled and satisfied for five days with minimal fuss.

Ingredients

Scale
  • 2 pounds boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
  • 1/2 cup low-sodium soy sauce
  • 1/4 cup water
  • 2 tablespoons honey or maple syrup
  • 2 tablespoons rice vinegar
  • 2 teaspoons sesame oil
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon cornstarch
  • 2 cups long-grain white rice
  • 3 1/2 cups water
  • 1 teaspoon salt
  • 1 tablespoon vegetable oil or butter
  • 2 green onions, sliced thin
  • Optional toppings: sesame seeds, steamed broccoli or snap peas, pickled ginger

Instructions

  1. Prepare the Teriyaki Sauce: In a small bowl, whisk together soy sauce, water, honey, rice vinegar, sesame oil, minced garlic, and grated ginger. Set aside.
  2. Cook the Rice: Rinse rice under cold water until water runs clear. In a medium saucepan, combine rinsed rice, water, salt, and oil or butter. Bring to a boil over medium-high heat, then reduce to low, cover tightly, and simmer for 18-20 minutes. Remove from heat and let rest covered for 10 minutes. Fluff with a fork and stir in sliced green onions.
  3. Cook the Chicken: Heat skillet over medium-high heat. Add a small drizzle of oil and chicken pieces in a single layer. Cook without stirring for 3-4 minutes to sear, then flip and cook another 3-4 minutes until mostly cooked through.
  4. Thicken the Sauce: Pour teriyaki sauce over chicken. Mix cornstarch with cold water to make slurry and stir into skillet. Cook, stirring gently, until sauce thickens and coats chicken, about 2-3 minutes.
  5. Assemble the Meal Prep: Divide cooked rice evenly among five meal prep containers. Top each with teriyaki chicken and optional steamed vegetables.
  6. Cool and Store: Let containers cool to room temperature before sealing and refrigerating. Meals keep fresh up to five days.

Notes

Marinating chicken in the sauce for 30 minutes enhances flavor but is optional. Avoid overcrowding the pan to get a good sear. Rinse rice thoroughly for fluffy texture. Let meal prep cool before sealing containers to prevent sogginess. Reheat with a splash of water or broth if sauce thickens too much.

Nutrition

Keywords: teriyaki chicken, meal prep, high protein, easy recipe, chicken and rice, healthy meal, batch cooking

Find it online: https://fuzzyforker.com/easy-5-day-high-protein-teriyaki-chicken-and-rice-meal-prep-recipe/