teriyaki chicken meal prep

Teriyaki Chicken

Name: Teriyaki Chicken
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 5 servings
Cuisine: Japanese Inspired
Ingredients: 40 ml Peanut oil; 1,000 g Chicken thighs; 20 g Cornstarch; 60 ml Soy sauce; 40 ml Dark soy sauce; 70 ml Cooking sake; 70 ml Mirin; 15 g Sugar; 50 ml Water; 350 g Brown rice; 4 heads Bok choy; 5 ml Sesame oil; 1 g Salt; 1 g Black pepper

Tender teriyaki chicken, brown rice, and sesame bok choy pack into five balanced containers with a glossy sauce that holds up well all week.

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Overview

660 kcal

47g protein

69g carbs

19g fat

30m active cook

35m cook time

50m total

Ingredients

for 5 portions

Peanut oil40 ml
Chicken thighs1,000 g
Cornstarch20 g
Soy sauce60 ml
Dark soy sauce40 ml
Cooking sake70 ml
Mirin70 ml
Sugar15 g
Water50 ml
Brown rice350 g
Bok choy4 heads
Sesame oil5 ml
Salt1 g
Black pepper1 g

Instructions

1
Slice the chicken into strips, separate the bok choy stems and leaves into bite-size pieces, and set out meal-prep portions before cooking.
2
Bring a large pot of water to a boil, stir in the brown rice, and cook until tender. Drain it, return it to the warm pot, cover for a short steam, then fluff for portioning.
3
Simmer the soy sauce, dark soy sauce, cooking sake, mirin, and sugar in a small saucepan until the sugar dissolves and the sauce tastes rounded.
4
Toss the chicken with the cornstarch until every piece has a thin coating that will help the sauce cling later.
5
Heat peanut oil in a wide pan over medium-high heat. Sear the chicken in a single layer, working in batches if needed, until browned and cooked through.
6
Pour the teriyaki sauce over the chicken and simmer until the sauce thickens into a shiny coating across the batch.
7
Heat the remaining peanut oil in a clean pan. Cook the bok choy stems first, add the leaves once the stems start to brown, then finish with sesame oil, salt, and black pepper.
8
Portion the brown rice, teriyaki chicken, and bok choy across the meal-prep portions, spooning any extra sauce over the chicken side so the rice stays fluffy.

Store and reheat

Refrigerate sealed containers for up to 4 days. Microwave until the chicken and rice are steaming, adding a small splash of water if the rice feels dry; keep the bok choy just warmed so it stays crisp-tender. For freezing, pack the chicken and rice without the bok choy for up to 2 months and add a fresh or separately cooked green after reheating.

Teriyaki chicken meal prepMeal PrepHigh ProteinChickenRice Bowl

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