Before we dive into the mouthwatering details of teriyaki chicken and broccoli, let’s consider what to serve alongside this dish. A simple, fluffy jasmine rice or brown rice complements the flavors beautifully. If you’re looking for something low-carb, a side of sautéed zucchini noodles could work wonders. You might also enjoy it with a refreshing cucumber salad, which adds a crisp contrast. For those who want to go all out, steamed dumplings could offer a fun and tasty sidekick.
And of course, don’t forget a glass of refreshing iced tea or a light, fruity sake to wash it down.
Let’s jump into the main event.
As a busy food blogger and registered dietitian, I strive to create meals that are both healthy and wildly delicious. I’m always on the lookout for dishes that not only save me time but also delight my taste buds. One of my personal favorites is a simple yet satisfying dish: meal prep teriyaki chicken and broccoli.
Picture this: a plate filled with tender, juicy chicken, fresh broccoli, and that delicious teriyaki glaze coating everything just right. This dish doesn’t just taste great; it brings a sense of comfort and warmth. It’s perfect for meal prep because it holds up beautifully in the fridge, allowing me to enjoy it throughout the week without sacrificing flavor. Join me as we explore this dish in-depth.
What is Meal Prep Teriyaki Chicken and Broccoli?
When I mention meal prep teriyaki chicken and broccoli, I’m referring to a method of preparing food in advance for convenient, hassle-free eating later on. In this case, marinated chicken is cooked to perfection and paired with fresh broccoli, all slathered in a homemade teriyaki sauce.
This meal strikes the right balance between protein and veggies—an essential for anyone, especially for those who are busy or trying to eat healthier. Best of all, this dish scales effortlessly; you can make a large batch on Sunday or whip up a smaller version for a quick dinner.
How Does It Taste Like?
The first bite of teriyaki chicken and broccoli is like a warm hug from your favorite comfort food. The chicken is tender and juicy, infused with a blend of sweet and savory notes from the teriyaki sauce. A hint of garlic adds depth, while the fresh broccoli provides a beautiful crunch. The sesame oil gives a slight nuttiness that brings everything together, creating a delightful flavor explosion in your mouth.
Whether you’re enjoying the dish straight out of a meal prep container or plated beautifully for a dinner, you’re in for a treat.
You will also like the following Lunch recipes!
- Jalapeño Popper Stuffed Chicken
- Copycat Shrimp Taco Meal Prep Bowls
- Keto Creamy Brussels Sprouts Recipe
Why You’ll Love This?
You might be wondering why this dish deserves a place in your recipe rotation. Here’s why:
1. Quick and Easy: In under an hour, you can prepare multiple meals.
2. Healthy Ingredients: Packed with wholesome ingredients, each bite gives you nutrients without the extra calories.
3. Customizable: You can modify it with different veggies or proteins according to your liking.
4. Tasty Leftovers: The flavors only get better as they mingle in the fridge.
5. Budget-Friendly: Using simple ingredients, you can make a hearty meal without breaking the bank.
Ingredients
To whip up this meal prep superstar, gather the following ingredients:
For the Chicken and Vegetables:
- 2 cups cooked brown rice (for serving)
- 1 pound boneless, skinless chicken breasts, diced into bite-sized cubes
- 1 tablespoon vegetable or olive oil
- Salt and freshly ground black pepper, to taste
- 2 cups fresh broccoli florets
- 1 bell pepper, thinly sliced into strips
- 1/2 cup shredded carrots
- 1 teaspoon minced green onion tops
- 4 meal prep containers
- Sesame seeds, for garnish (optional)
For the Teriyaki Sauce:
- 2 tablespoons honey
- 1/4 cup light soy sauce (or for richer flavor, use 2 tablespoons dark soy sauce)
- 1 clove garlic, minced
- 2 tablespoons rice wine vinegar
- 1 tablespoon cornstarch
- 1/2 teaspoon sesame oil (optional)
- 1/4 teaspoon ground ginger (optional)
Step by Step Directions
Step 1: Prepare the Teriyaki Sauce
Start by whisking together the teriyaki sauce ingredients in a bowl. Combine the honey, soy sauce, minced garlic, rice wine vinegar, cornstarch, sesame oil (if using), and ground ginger. This sauce is what turns ordinary chicken into something spectacular. Set it aside.
Step 2: Cook the Chicken
In a large pan over medium heat, add the olive oil. Once hot, toss in the diced chicken. Season with salt and pepper. Sauté for about 5-7 minutes until the chicken is golden and cooked through. The goal is to achieve that lovely sear on each cube.
Step 3: Incorporate the Sauce
Pour your prepared teriyaki sauce over the chicken in the pan. Stir everything together, letting the sauce coat the chicken evenly. Cook for another 2-3 minutes. You’ll notice the sauce thickening slightly. This is exactly what you want.
Step 4: Add the Vegetables
Fold in the fresh broccoli florets, bell pepper slices, and shredded carrots. Mix well, ensuring the veggies get a bit of the sauce action too. Cover the pan and let everything cook for about 5 minutes, or until the broccoli is tender but still vibrant green.
Step 5: Final Touches
Once everything is cooked to perfection, remove the pan from the heat. Sprinkle with minced green onion tops and sesame seeds for added crunch and flair.
Step 6: Meal Prep
Divide the teriyaki chicken and vegetables evenly into your meal prep containers. Don’t forget to add a serving of brown rice! Allow the meal prep bowls to cool down before sealing them.
Tips on Making Meal Prep Teriyaki Chicken and Broccoli
Here are some useful tips to ensure your meal prep goes smoothly:
1. Choose High-Quality Ingredients: Quality chicken and fresh veggies will elevate your dish.
2. Marinate: If time allows, marinate the chicken in teriyaki sauce for a few hours or overnight for deeper flavor.
3. Mix Up Your Protein: Swap chicken for shrimp, tofu, or beef for variety.
4. Double the Recipe: Make a big batch and freeze extra portions for later.
5. Customization is Key: Feel free to swap in your favorite vegetables or add extras like nuts for crunch.
Nutrition Information
Let’s break down what’s in this delicious dish:
- Calories: About 400 per serving (including rice)
- Protein: Approximately 30g
- Fat: 10g
- Carbohydrates: About 50g
- Fiber: 5g
- Sodium: 600mg (adjust based on soy sauce used)
How Do You Store This Meal Prep Teriyaki Chicken and Broccoli?
To keep your meal prep fresh, store the containers in the refrigerator. They will last for about 4-5 days. Make sure to seal them tight to prevent moisture from escaping. If you want to freeze the portions, they can last for up to 3 months. Just remember to thaw overnight in the fridge before reheating.
What Other Substitutes Can You Use in Meal Prep Teriyaki Chicken and Broccoli?
Exploring alternatives can add a fun twist. Here are some ideas:
1. Tofu: For a vegetarian or vegan option, replace chicken with firm tofu. Press the tofu to remove moisture and cut into cubes for even frying.
2. Salmon: This flaky fish can take on teriyaki flavor beautifully. Bake or pan-sear for a rich alternative.
3. Bell Peppers: Swap bell peppers for snap peas or zucchini. Both add crunch and vibrant color.
4. Cauliflower Rice: Swap brown rice for cauliflower rice for a lower-carb dish.
5. Quinoa: This protein-packed grain is an excellent substitute for rice. Its nutty flavor complements teriyaki chicken wonderfully.
Teriyaki Chicken and Broccoli
Equipment
- Pan
Ingredients
For the Chicken and Vegetables:
- 2 cups cooked brown rice for serving
- 1 pound boneless skinless chicken breasts, diced into bite-sized cubes
- 1 tablespoon vegetable or olive oil
- Salt and freshly ground black pepper to taste
- 2 cups fresh broccoli florets
- 1 bell pepper thinly sliced into strips
- 1/2 cup shredded carrots
- 1 teaspoon minced green onion tops
- 4 meal prep containers
- Sesame seeds for garnish (optional)
For the Teriyaki Sauce:
- 2 tablespoons honey
- 1/4 cup light soy sauce or for richer flavor, use 2 tablespoons dark soy sauce
- 1 clove garlic minced
- 2 tablespoons rice wine vinegar
- 1 tablespoon cornstarch
- 1/2 teaspoon sesame oil optional
- 1/4 teaspoon ground ginger optional
Instructions
Step 1: Prepare the Teriyaki Sauce
- Start by whisking together the teriyaki sauce ingredients in a bowl. Combine the honey, soy sauce, minced garlic, rice wine vinegar, cornstarch, sesame oil (if using), and ground ginger. This sauce is what turns ordinary chicken into something spectacular. Set it aside.
Step 2: Cook the Chicken
- In a large pan over medium heat, add the olive oil. Once hot, toss in the diced chicken. Season with salt and pepper. Sauté for about 5-7 minutes until the chicken is golden and cooked through. The goal is to achieve that lovely sear on each cube.
Step 3: Incorporate the Sauce
- Pour your prepared teriyaki sauce over the chicken in the pan. Stir everything together, letting the sauce coat the chicken evenly. Cook for another 2-3 minutes. You’ll notice the sauce thickening slightly. This is exactly what you want.
Step 4: Add the Vegetables
- Fold in the fresh broccoli florets, bell pepper slices, and shredded carrots. Mix well, ensuring the veggies get a bit of the sauce action too. Cover the pan and let everything cook for about 5 minutes, or until the broccoli is tender but still vibrant green.
Step 5: Final Touches
- Once everything is cooked to perfection, remove the pan from the heat. Sprinkle with minced green onion tops and sesame seeds for added crunch and flair.
Step 6: Meal Prep
- Divide the teriyaki chicken and vegetables evenly into your meal prep containers. Don’t forget to add a serving of brown rice! Allow the meal prep bowls to cool down before sealing them.
Notes
- Choose High-Quality Ingredients: Quality chicken and fresh veggies will elevate your dish.
2. Marinate: If time allows, marinate the chicken in teriyaki sauce for a few hours or overnight for deeper flavor.
3. Mix Up Your Protein: Swap chicken for shrimp, tofu, or beef for variety.
4. Double the Recipe: Make a big batch and freeze extra portions for later.
5. Customization is Key: Feel free to swap in your favorite vegetables or add extras like nuts for crunch.
Nutrition
Frequently Asked Questions
1. Can I make this dish gluten-free?
Yes! Use tamari instead of soy sauce for a gluten-free teriyaki sauce.
2. How can I adjust the sweetness of the sauce?
Add more honey for a sweeter flavor or reduce the amount if you prefer it less sweet.
3. Can I use frozen broccoli?
Absolutely! Just be sure to adjust cooking time as frozen veggies cook faster.
4. What’s the best way to reheat my meal prep?
Microwave for about 2-3 minutes or until heated through. Stir halfway for even heating.
5. Can I use store-bought teriyaki sauce?
Sure! For convenience, a good-quality store-bought teriyaki sauce works just fine, though homemade is always better.
6. Is this dish kid-friendly?
Definitely! The sweet and savory flavors usually appeal to kids, and it’s a fun way to get them to eat their veggies.
Conclusion
Meal prep teriyaki chicken and broccoli has become one of my go-to recipes. It’s easy to make, healthy, and endlessly customizable. With the ability to meal prep, I can save time while still enjoying flavorful, nutritious meals throughout the week. I encourage you to give this dish a try, whether for a busy workweek or a casual family dinner. You won’t be disappointed! Enjoy this delicious blend of flavors and watch as it becomes a staple in your kitchen too. Happy cooking!
