Looking for a quick dinner idea that packs flavor and nutrition? Let me introduce you to Meal Prep Teriyaki Chicken Bowls. This recipe is easy to make and perfect for busy weeknights. With tender chicken, colorful vegetables, and a rich teriyaki sauce, you’ll love how simple it is to prepare. Let’s dive into the delicious details and get you set up for meal prep success!
Why I Love This Recipe
- Flavorful Marinade: The teriyaki marinade infuses the chicken with a sweet and savory taste that is simply irresistible.
- Healthy Ingredients: This recipe features nutrient-rich vegetables and brown rice, making it a wholesome meal option.
- Meal Prep Friendly: Perfect for busy weeks, these bowls can be made in advance and stored for quick lunches or dinners.
- Customizable: You can easily swap out the vegetables or protein to suit your taste preferences or dietary needs.
Ingredients
To make Meal Prep Teriyaki Chicken Bowls, you need a few key items. Here’s what you’ll need:
- Chicken
- 1 lb boneless, skinless chicken thighs
- Teriyaki Marinade Components
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 tablespoon sesame oil
- Vegetables
- 1 cup broccoli florets
- 1 bell pepper, sliced (any color)
- 1 cup snap peas
- 2 cups cooked brown rice
- Garnishes
- 1 tablespoon sesame seeds (for garnish)
- Green onions, chopped (for garnish)
Gather these ingredients to create a tasty and colorful meal. The chicken provides protein, while the vegetables add crunch and nutrients. The teriyaki marinade brings all the flavors together, making this dish both delicious and satisfying. Enjoy prepping and cooking!
Step-by-Step Instructions
Marinating the Chicken
To start, mix the teriyaki marinade. In a bowl, combine:
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 tablespoon sesame oil
Stir these ingredients well. Add the chicken thighs to the bowl. Make sure each piece is coated with the marinade. Cover the bowl and place it in the fridge. Let it marinate for at least 30 minutes. For more flavor, let it sit for up to 2 hours.
Baking the Chicken
Next, preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Take the chicken out of the marinade. Set the chicken on the lined baking sheet. Bake the chicken for 20-25 minutes. Check that it’s cooked through. The chicken should not be pink in the center.
Preparing the Vegetables
While the chicken bakes, it’s time for the veggies. In a large skillet, add a splash of water. Add the broccoli florets, sliced bell pepper, and snap peas. Sauté these over medium heat for about 5-7 minutes. You want them to be vibrant and slightly tender.
Making the Teriyaki Sauce
Take the leftover marinade from the chicken. Pour it into a small saucepan. Bring it to a simmer over medium heat. Let it bubble for 2-3 minutes. This will thicken the sauce. Once it’s done, remove it from the heat.
Assembling the Bowls
Once the chicken is cooked, let it rest for a few minutes. Slice it into strips. Now, grab your meal prep containers. Divide the cooked brown rice among the containers. Top the rice with the sautéed vegetables and sliced chicken. Drizzle the thickened teriyaki sauce on top. Finish by garnishing each bowl with sesame seeds and chopped green onions. Enjoy your tasty meal prep teriyaki chicken bowls!
Tips & Tricks
Perfecting the Marinade
To make a great teriyaki marinade, combine simple ingredients. You need low-sodium soy sauce, honey, rice vinegar, garlic, ginger, and sesame oil. Mix these in a bowl. Use fresh garlic and ginger for the best taste. Let the chicken soak in this mix for at least 30 minutes. For a stronger taste, marinate for up to 2 hours. This helps the chicken absorb all the flavors.
Cooking Chicken to Perfection
When you bake the chicken, set your oven to 400°F (200°C). Line your baking sheet with parchment paper. After marinating, place the chicken on the sheet. Bake for 20 to 25 minutes. Check that the chicken is no longer pink inside. Let the chicken rest for a few minutes before slicing. This keeps it juicy and flavorful.
Vegetable Sautéing Techniques
While the chicken bakes, prepare your veggies. Use a large skillet over medium heat. Add a splash of water to keep things moist. Sauté broccoli, bell peppers, and snap peas for 5 to 7 minutes. Cook until they are bright and slightly tender. This method keeps the veggies crisp and colorful.
Storage Tips for Meal Prep
For meal prep, divide your cooked brown rice into containers first. Then, add the sautéed vegetables and sliced chicken. Drizzle the thickened teriyaki sauce over the top. This dish can stay fresh in the fridge for up to four days. To reheat, simply microwave until warm. Enjoy quick, tasty dinners all week!
Pro Tips
- Marinate for Maximum Flavor: Allow the chicken to marinate for at least 2 hours or overnight for the best flavor infusion.
- Use Fresh Vegetables: Fresh, seasonal vegetables not only enhance flavor but also add nutrition and vibrant color to your bowls.
- Thickening the Sauce: For a thicker teriyaki sauce, let it simmer a bit longer, but keep an eye on it to prevent burning.
- Storage Tips: Store the meal prep bowls in airtight containers in the fridge for up to 4 days for convenient, healthy meals throughout the week.
Variations
Alternative Proteins
You can switch the chicken for other proteins. Try using shrimp or tofu. Both options soak up the teriyaki sauce well. If you prefer beef, thinly slice flank steak. Cook it the same way as the chicken. Each protein adds a unique taste and texture. You can also mix and match proteins for fun flavors.
Different Vegetable Combinations
Feel free to change up the veggies. Carrots, zucchini, or green beans work great. You can also add mushrooms for an earthy taste. Use whatever veggies you enjoy or have on hand. Just keep the cooking time in mind. Make sure everything stays vibrant and tender.
Sauce Customizations
You can tweak the teriyaki sauce for your taste. Add a bit of sriracha for heat. If you like a sweeter sauce, add more honey. For a richer flavor, mix in some hoisin sauce. You can also use coconut aminos for a soy-free version. Don’t be afraid to experiment; make it your own!
Storage Info
How to Store Meal Prep Bowls
To keep your meal prep teriyaki chicken bowls fresh, use airtight containers. Divide the bowls into portions. Place brown rice at the bottom. Add the chicken and veggies on top. Cover the containers tightly to seal in flavor and moisture. Store them in the fridge until you're ready to eat.
Reheating Instructions
To reheat your bowls, you can use a microwave or stovetop. For the microwave, remove the lid and heat on high for 2-3 minutes. Stir halfway through for even heating. If using a stovetop, heat the chicken and veggies in a pan over medium heat. Add a splash of water to keep them moist. Heat until warmed through, about 5-7 minutes.
Shelf Life of Prepared Bowls
These meal prep bowls can last in the fridge for up to four days. After that, the chicken and veggies may lose quality. If you want to keep them longer, consider freezing the bowls. They can last for up to three months in the freezer. Just be sure to use freezer-safe containers.
FAQs
Can I make teriyaki chicken in advance?
Yes, you can make teriyaki chicken ahead of time. Marinate the chicken thighs for at least 30 minutes, or up to 2 hours for more flavor. After marinating, bake the chicken and let it cool. Store it in the fridge for your meal prep bowls. This way, you save time during busy weeknights.
What can I substitute for brown rice?
If you want a different base, try quinoa, cauliflower rice, or jasmine rice. Quinoa adds protein and has a nice texture. Cauliflower rice is lower in carbs and light. Jasmine rice offers a sweet aroma and fluffy feel. Choose what fits your taste and diet best.
Is this recipe suitable for freezing?
Yes, these teriyaki chicken bowls freeze well. Just let them cool completely before packing them in airtight containers. They can last in the freezer for up to three months. When ready to eat, thaw in the fridge overnight and reheat in the microwave.
How long can meal prep bowls last in the fridge?
Meal prep bowls can last in the fridge for about four days. Keep them covered tightly to lock in freshness. If you notice any changes in color or smell, it's best to toss them out. Enjoy your teriyaki chicken bowls within that time for the best taste.
This blog post shared easy steps to make teriyaki chicken bowls. We covered key ingredients, marinating, baking the chicken, and veggie prep. You learned tricks for perfecting flavors and meal prep storage. Try substituting proteins and veggies to mix things up.
Cooking can be fun and satisfying. With practice, you’ll enjoy tasty meals all week long. Keep experimenting, and find your favorite way to enjoy teriyaki bowls!
