Description

A healthy, filling, and easy-to-prep teriyaki chicken rice bowl recipe perfect for meal prepping lunches or dinners for up to 5 days. Features juicy chicken thighs, fiber-rich brown rice, and fresh veggies with a homemade teriyaki sauce.

Ingredients

Scale

1.5 pounds boneless skinless chicken thighs
1.5 cups uncooked brown rice
1/2 cup low-sodium soy sauce
3 tablespoons honey
2 tablespoons rice vinegar
1 tablespoon fresh grated ginger
3 cloves garlic, minced
1 teaspoon toasted sesame oil
3 stalks green onions, sliced
3 cups steamed broccoli florets
1 tablespoon toasted sesame seeds (optional)

Instructions

Rinse the brown rice under cold water until clear. Add to a medium pot with 3 cups water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 40 minutes. Turn off heat and let it sit covered for 10 minutes. Fluff with a fork before serving.
In a bowl, whisk together soy sauce, honey, rice vinegar, grated ginger, minced garlic, and sesame oil. Set aside.
Heat a large skillet over medium-high heat. Add a drizzle of oil, then add the chicken thighs in a single layer. Cook 5-6 minutes on each side until golden and cooked through. Remove chicken and let rest for 5 minutes, then slice into bite-sized pieces.
In the same skillet, pour in the teriyaki sauce mixture and bring to a simmer over medium heat. Cook for 3-4 minutes until it thickens slightly. Add the sliced chicken back to the pan and toss to coat evenly.
While the sauce thickens, steam the broccoli florets until tender but still bright green. Alternatively, microwave them with a splash of water covered with a plate.
Divide the brown rice into 5 meal prep containers. Top each with teriyaki chicken, steamed broccoli, and sprinkle sliced green onions and sesame seeds on top.

Notes

Let the chicken rest after cooking to keep it juicy. Use fresh ginger and garlic for best flavor. Simmer the sauce until it thickens to help it cling to the chicken. Reheat rice with a splash of water to keep it fluffy. Double the sauce for extra use on other dishes. Avoid freezing to maintain texture.

Prep Time: 10 minutes
Cook Time: 50 minutes
Category: Main Course
Cuisine: Asian

Nutrition

Serving Size: 1 bowl (1/5 of recip
Calories: 450
Sugar: 10
Sodium: 700
Fat: 8
Saturated Fat: 1.5
Carbohydrates: 45
Fiber: 5
Protein: 35

Keywords: teriyaki chicken, meal prep, healthy chicken recipe, brown rice bowl, easy dinner, healthy lunch, chicken thighs, homemade teriyaki sauce