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To make this meal prep easy, gather these ingredients: - 1 lb (450g) boneless, skinless chicken thighs - 1 cup teriyaki sauce (store-bought or homemade) - 2 tablespoons olive oil - 2 cups broccoli florets - 1 red bell pepper, sliced - 1 cup carrots, julienned - 2 cups cooked jasmine rice (or brown rice for a healthier option) These ingredients create a tasty and balanced dish. The chicken thighs absorb the teriyaki sauce well, giving you great flavor. The veggies add color and crunch. You can enhance your meal with these optional garnishes: - 1 teaspoon sesame seeds - 2 green onions, finely chopped (for garnish) - Salt and pepper to taste These garnishes add texture and brightness to the dish. You can adjust them based on your taste. This meal prep is not only delicious but also nutritious. Here’s a quick look at the nutritional benefits: - Calories: Approximately 450 per serving - Protein: High protein from chicken - Vegetables: Broccoli, bell peppers, and carrots provide vitamins and minerals - Carbohydrates: Rice offers energy-boosting carbs By using brown rice instead of jasmine rice, you increase fiber content. This meal helps keep you full and satisfied. For the full recipe, check out the Easy Teriyaki Chicken Meal Prep. Start with the chicken thighs. Place them in a large bowl. Pour in the teriyaki sauce. Mix well to coat each piece. Cover the bowl and chill it in the fridge. Let it marinate for at least 30 minutes. If you have time, an hour works best. This step makes the chicken tasty and juicy. Heat a large skillet over medium-high heat. Add the olive oil and let it warm up. Take the marinated chicken from the fridge. Place the thighs in the hot skillet. Save the leftover marinade for later. Cook the chicken for about 5-7 minutes on each side. Look for a golden brown color. Check the internal temperature. It should reach 165°F (75°C). Once done, remove the chicken and let it rest for a few minutes. Then slice it into bite-sized pieces. While the chicken rests, prepare the veggies. Wash the broccoli, red bell pepper, and carrots. Cut them as needed and set aside. Now, in the same skillet, add the broccoli, bell pepper, and carrots. Stir-fry these for about 4-5 minutes. Aim for a tender-crisp texture. Season with a pinch of salt and pepper. Next, pour in the reserved teriyaki marinade. Let it simmer for 2-3 minutes until it thickens. Now, it's time to assemble your meal prep. In each container, scoop some cooked rice. Add the sliced teriyaki chicken on top. Finally, pile on the stir-fried veggies. If you like, drizzle with extra teriyaki sauce. For a nice touch, sprinkle sesame seeds and chopped green onions on top. Seal the containers and store them in the fridge. Enjoy your easy teriyaki chicken meal prep all week long! To save time, prepare all ingredients before cooking. Chop veggies while the chicken marinates. This way, you maximize your time. Use separate containers for each meal. This keeps them fresh and easy to grab. I like to use clear containers. It helps me see what's inside quickly. When it’s time to eat, grab a meal prep container. Use the microwave for quick reheating. Heat for 2-3 minutes on high. Stir halfway through to ensure even heating. If you want it crispy, use an oven or air fryer. Just 5-7 minutes at 375°F (190°C) will do. Many people skip marinating the chicken. Don’t make this mistake! Marinating adds flavor and moisture. Another common mistake is overcooking the vegetables. Stir-fry just until they are tender-crisp. This keeps them bright and tasty. Lastly, don’t forget to taste as you go. Adjust the salt and pepper to your liking. For the full recipe, check out Easy Teriyaki Chicken Meal Prep. {{image_2}} You can switch up the protein in your teriyaki meal prep. Chicken thighs are tasty, but other meats work well too. Try using: - Chicken breasts: Lean and quick to cook. - Pork tenderloin: Juicy and flavorful. - Tofu: Great for a plant-based option. - Shrimp: Cooks fast and adds a nice texture. Each protein absorbs the teriyaki sauce well. This gives you many flavors to explore. If you want to change the veggies, you have options! Many vegetables pair well with teriyaki sauce. Here are some of my favorites: - Snap peas: Add a nice crunch. - Zucchini: Softens nicely when cooked. - Mushrooms: Bring a rich, earthy flavor. - Bell peppers: Use different colors for variety. Feel free to mix and match. Fresh veggies make the dish colorful and healthy. Rice is a classic side for teriyaki chicken, but you can swap it out too. Here are some great alternatives: - Brown rice: Adds fiber and has a nutty flavor. - Quinoa: A protein-rich grain that cooks quickly. - Cauliflower rice: Low-carb and light. - Soba noodles: For a fun twist on the dish. Using different grains or noodles can change the meal's texture and taste. It keeps things fresh and exciting. For the full recipe, check out Easy Teriyaki Chicken Meal Prep 🥢. To keep your teriyaki chicken fresh, use airtight containers. Glass or BPA-free plastic works best. Divide your meal into single servings. This makes it easy to grab and go. Label each container with the date. This helps you track freshness. Store your containers in the fridge right after cooking. Keep your meal away from direct sunlight or heat. You can safely store teriyaki chicken in the fridge for up to four days. After that, the quality may drop. The chicken might become dry or lose its flavor. Always check for off smells or changes in texture before eating. If stored correctly, it should still taste great for a few days. If you want to keep your teriyaki chicken longer, freeze it. Place the chicken and veggies in freezer-safe bags. Remove as much air as possible. This helps prevent freezer burn. You can freeze the meal for up to three months. When you’re ready to eat, thaw it in the fridge overnight. Reheat it in the microwave or on the stove. Enjoy the flavors of your Easy Teriyaki Chicken Meal Prep without any hassle! Yes, you can use chicken breasts. They are leaner than thighs. They may dry out if overcooked. Thighs stay juicy and tender. If you use breasts, cook them carefully. Adjust the cooking time to avoid dryness. Teriyaki chicken pairs well with many sides. Here are some ideas: - Steamed rice (jasmine or brown) - Quinoa for a healthy twist - Mixed green salad for crunch - Stir-fried vegetables for more flavor - Noodles for a fun option These sides add variety and balance to your meal. Most store-bought teriyaki sauces contain soy sauce, which often has gluten. However, you can find gluten-free options. Look for tamari instead of regular soy sauce. If you make your own sauce, you control the ingredients. This way, you can ensure it is gluten-free. This blog post outlined how to make an easy teriyaki chicken meal prep. We started with the key ingredients and discussed optional garnishes. I provided step-by-step instructions on marinating, cooking, and assembling your dish. Tips for effective meal prep were shared, along with variations for protein and vegetable swaps. I also covered best storage practices and answered common questions. With simple steps and useful tips, you can enjoy tasty teriyaki chicken all week. Happy cooking!

Easy Teriyaki Chicken Meal Prep

Discover the secret to hassle-free, delicious dinners with Easy Teriyaki Chicken Meal Prep! This flavorful dish combines tender chicken thighs with vibrant veggies and fluffy rice, making it perfect for busy weeknights. Learn how to marinate, cook, and store your meals efficiently for a week of tasty servings. Click through for the full recipe and make your dinner prep a breeze! Enjoy tasty meals without the stress!
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Ingredients
  

1 lb (450g) boneless, skinless chicken thighs

1 cup teriyaki sauce (store-bought or homemade)

2 tablespoons olive oil

2 cups broccoli florets

1 red bell pepper, sliced

1 cup carrots, julienned

2 cups cooked jasmine rice (or brown rice for a healthier option)

1 teaspoon sesame seeds (optional)

2 green onions, finely chopped (for garnish)

Salt and pepper to taste

Instructions
 

Marinate the Chicken: In a large bowl, combine the chicken thighs and teriyaki sauce. Ensure the chicken is fully coated. Cover and let marinate in the refrigerator for at least 30 minutes, preferably 1 hour.

    Prepare the Vegetables: While the chicken is marinating, wash and prep the broccoli, bell pepper, and carrots. Set aside.

      Cook the Chicken: In a large skillet over medium-high heat, heat the olive oil. Add the marinated chicken thighs (reserve the marinade) and cook for about 5-7 minutes on each side, or until golden brown and fully cooked (internal temperature should reach 165°F/75°C). Remove chicken from the skillet and let it rest for a few minutes before slicing.

        Stir-fry the Vegetables: In the same skillet, add the broccoli, bell pepper, and carrots. Stir-fry for about 4-5 minutes until they are tender-crisp. Season with a pinch of salt and pepper to taste.

          Combine and Glaze: While vegetables are cooking, pour the reserved teriyaki marinade into the skillet with the vegetables. Allow it to simmer for 2-3 minutes or until it thickens slightly.

            Assemble the Meal Prep Containers: In each container, place a scoop of cooked rice, followed by the sliced teriyaki chicken. Top with the stir-fried vegetables and drizzle with any extra teriyaki sauce if desired.

              Garnish and Store: Sprinkle sesame seeds and chopped green onions over each portion. Seal the containers and store them in the refrigerator. These meals should last up to 4 days.

                Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes | Servings: 4

                  - Presentation Tips: When you’re ready to eat, simply reheat the meal in the microwave. For an extra touch, you can arrange the rice, chicken, and vegetables in vibrant sections in a bento box-style container for a visually appealing meal.