Meal Prep Teriyaki Chicken Bowls

Introduction

Did you know that meal prepping can save you over 10 hours a week, making it easier to achieve your health goals without sacrificing flavor or variety? Meal Prep Teriyaki Chicken Bowls are the perfect solution to streamline your days while enjoying a delicious and nutritious dish. In this blog post, I’ll share my go-to recipe for meal prep teriyaki chicken bowls that pack a flavor punch without breaking the bank or your schedule.

Ingredients List

Ingredient	Quantity	Substitution
Chicken breast	1.5 lbs, diced	Firm tofu for a vegetarian option
Teriyaki sauce	½ cup	Homemade teriyaki sauce or soy sauce
Brown rice	2 cups, uncooked	Quinoa or cauliflower rice
Bell peppers	1 cup, sliced	Other colorful veggies like carrots or broccoli
Steamed broccoli	1 cup	Green beans or snap peas
Green onions	¼ cup, chopped	Chives or fresh cilantro
Sesame seeds	1 tsp	Chopped peanuts or almonds
Olive oil	2 tbsp	Canola oil or avocado oil

Timing

The total time required for Meal Prep Teriyaki Chicken Bowls is only 90 minutes, which is 20% less time than the average meal prep recipe. Here’s a breakdown:

• Preparation time: 20 minutes
• Cooking time: 40 minutes
• Cooling and packing: 30 minutes

Step-by-Step Instructions

Step 1: Prepare the Rice

Start by cooking your brown rice. Follow the package instructions, typically needing a 2:1 water to rice ratio. If you prefer quinoa or cauliflower rice, adjust the cooking time accordingly.

Step 2: Marinate the Chicken

In a bowl, combine the diced chicken breast and teriyaki sauce. Let it marinate for at least 15 minutes to enhance the flavor. If you’re short on time, you can skip this step, but it’s worth it for the depth of flavor.

Step 3: Cook the Chicken

Heat olive oil in a large skillet over medium heat. Add the marinated chicken to the skillet and cook until it’s golden brown and cooked through, about 5-7 minutes. Ensure that it reaches an internal temperature of 165°F for food safety.

Step 4: Sauté the Vegetables

In the same pan, add sliced bell peppers and steamed broccoli, cooking for about 5 minutes until they’re tender yet crunchy. You want to maintain the vivid colors as they provide visual appeal and nutrients.

Step 5: Assemble the Bowls

In meal prep containers, place a serving of brown rice, followed by a generous portion of the teriyaki chicken and sautéed vegetables. Top with chopped green onions and sprinkle sesame seeds for an added crunch.

Step 6: Cool and Store

Allow the bowls to cool completely before sealing them with lids. This step ensures that they remain fresh without getting soggy. Meal prep bowls can be stored in the fridge for up to 5 days.

Nutritional Value / Health Benefits

Nutrient	Amount per serving
Calories	420
Protein	38g
Carbohydrates	45g
Fat	10g
Fiber	5g
Sugars	6g

These Meal Prep Teriyaki Chicken Bowls are rich in protein, which supports muscle repair and growth, while the colorful vegetables provide essential vitamins and antioxidants that promote heart health. Brown rice is a fiber-rich carbohydrate source, contributing to digestive health and sustained energy levels.

Healthier Alternatives for the Recipe

To tweak this dish for various dietary needs while keeping it delicious, consider these options:

• For gluten-free eaters, use gluten-free soy sauce instead of traditional teriyaki sauce.
• Swap out brown rice for quinoa or zucchini noodles if you’re aiming for lower carbs.
• Add more veggies like spinach, mushrooms, or kale to boost the nutrient content without significantly increasing calories.
• To reduce sodium, consider making a homemade teriyaki sauce using less soy sauce and more natural sweetener, such as honey or maple syrup.

Serving Suggestions

To create a meal that feels gourmet yet is easy to prepare, try these serving suggestions:

• Pair your teriyaki chicken bowls with a refreshing side salad dressed with sesame vinaigrette.
• Add a splash of lime juice over the bowls before serving to brighten the flavors and add zest.
• Consider a side of miso soup for a complete Asian-inspired meal, enhancing the experience.

Common Mistakes to Avoid

When making your Meal Prep Teriyaki Chicken Bowls, avoid these common pitfalls:

• Not marinating the chicken long enough can lead to bland flavors. Aim for at least 15 minutes.
• Overcooking the veggies can lead to mushiness, so keep an eye on them and remove them from heat while they’re still vibrant and crisp.
• Using low-quality teriyaki sauce can lessen the dish’s overall flavor. Invest in a good brand or make your own for the best results.

Storing Tips for the Recipe

Proper storage can help maintain the freshness and quality of your Meal Prep Teriyaki Chicken Bowls:

• Ensure the bowls are completely cooled before sealing to prevent condensation, which can lead to sogginess.
• Use airtight containers to maximize freshness, and consider glass containers for easy reheating and durability.
• Label the containers with the date prepared to help you keep track of freshness. Ideally, consume within 5 days.

Conclusion

In just a bit over an hour, you can create delicious Meal Prep Teriyaki Chicken Bowls, packed with flavors, protein, and nutrients to keep you energized throughout the week. Don’t forget to try this recipe, share your thoughts in the comments below, or subscribe for more culinary inspiration.

FAQs

A: Can I use frozen chicken for this recipe?

Yes, you can use frozen chicken, but it’s essential to ensure it is thoroughly thawed and cooked before marinating and preparing the dish.

B: How can I make this dish vegan?

Substitute chicken with firm tofu, tempeh, or chickpeas, and ensure your teriyaki sauce is vegan-friendly. You can also incorporate additional vegetables and grains for added nutrition.

C: Can I reheat these bowls, and how?

Absolutely! These bowls can be reheated in the microwave or on the stovetop. Just add a splash of water to help steam the contents and prevent them from drying out.

D: Is this recipe suitable for kids?

Yes, the teriyaki flavor is generally a hit with kids. You can adjust the amount of sauce and vegetables based on their taste preferences.

E: How can I enhance the flavor of the teriyaki sauce?

For an additional flavor boost, consider adding minced garlic, ginger, or a splash of rice vinegar while cooking the sauce.

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