Are you looking for a quick and tasty meal prep idea? Look no further! My Easy Teriyaki Chicken Meal Prep combines juicy chicken thighs with rich flavors and vibrant veggies. This dish is great for busy days and can be made in no time. With simple ingredients like soy sauce, garlic, and fresh vegetables, you’ll have a delicious meal ready to go. Let’s dive into the easy steps for a stress-free meal prep!
Ingredients
Main Ingredients
– Chicken: boneless skinless thighs
– Sauces and Marinades: soy sauce, brown sugar, rice vinegar, sesame oil
– Aromatics: garlic, ginger
For this Easy Teriyaki Chicken Meal Prep, I use boneless skinless chicken thighs. They stay juicy and tender. You will also need some key sauces: soy sauce, brown sugar, rice vinegar, and sesame oil. These create a rich and sweet glaze.
Don’t forget the aromatics! Fresh garlic and ginger add a strong flavor. They make a big difference in the taste of your dish.
Accompaniments
– Rice: jasmine rice
– Vegetables: broccoli, bell peppers
– Garnishes: green onions, sesame seeds
For a complete meal, I like using jasmine rice. It has a nice aroma and fluffy texture. Add some colorful veggies like broccoli and bell peppers. They bring crunch and nutrients.
Lastly, sprinkle chopped green onions and sesame seeds on top. They enhance the dish’s look and taste. This Easy Teriyaki Chicken Meal Prep is simple and delicious!
Step-by-Step Instructions
Marinating the Chicken
To start, you need to prepare the marinade. In a large bowl, mix together:
– 1 cup low-sodium soy sauce
– 1/2 cup brown sugar
– 1/4 cup rice vinegar
– 2 tablespoons sesame oil
– 2 cloves garlic, minced
– 1 tablespoon fresh ginger, minced
Stir until the brown sugar dissolves. Next, coat the chicken pieces in the marinade. Make sure each piece is fully covered. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes. For the best flavor, marinate for up to 2 hours.
Cooking the Rice
While the chicken marinates, rinse the rice. Place 2 cups of jasmine rice in a fine-mesh strainer. Rinse under cold water until it runs clear. This removes excess starch. In a medium pot, combine the rinsed rice with 2 cups of water. Bring to a boil over high heat. Once boiling, reduce the heat to low. Cover the pot and let it simmer for 15 to 20 minutes. The rice is done when it has absorbed all the water. Remove from heat and let it steam, covered, for 5 more minutes.
Preparing the Vegetables
Next, prepare the vegetables. Bring a pot of water to a boil. Add 2 cups of broccoli florets and 1 cup of sliced bell peppers. Cook for about 3 to 4 minutes. You want them bright and tender-crisp. Drain them in a colander and set aside.
Cooking the Chicken
Now it’s time to cook the chicken. Heat a large skillet or wok over medium-high heat. Add the marinated chicken along with all the marinade. Stir-fry the chicken for 8 to 10 minutes. Stir occasionally until the chicken is cooked through. The sauce will thicken and coat the chicken pieces nicely.
Assembling the Meal Prep
To put your meal prep together, start with the cooked rice. Evenly distribute it among your meal prep containers. Next, add the cooked teriyaki chicken on top of the rice. Finally, layer the blanched broccoli and sliced bell peppers over each portion.
Storing the Meal Prep
After assembling, garnish each container with chopped green onions and sesame seeds. Let the meal prep containers cool completely at room temperature. Once cooled, seal them with lids. Store them in the refrigerator for up to 4 days. Enjoy your Easy Teriyaki Chicken Meal Prep whenever you need a quick meal!
Tips & Tricks
Perfecting Flavor
To enhance the taste of your teriyaki chicken, try different marinades. You can add pineapple juice for sweetness or Sriracha for spice. Both options add a fun twist to the dish. Use fresh herbs like cilantro or basil to give it a bright flavor.
For juicy chicken, don’t skip marinating. It makes a huge difference! Aim for at least 30 minutes, but let it sit for up to 2 hours. This allows the chicken to absorb all those tasty flavors. When cooking, make sure not to overcrowd the pan. This helps the chicken brown nicely.
Meal Prep Essentials
Having the right tools makes meal prep easy. A good cutting board and a sharp knife are must-haves. A large mixing bowl helps mix your marinade well. A good skillet or wok is key for cooking the chicken evenly.
For storage, use airtight containers. Glass containers work best as they keep food fresh. Look for ones that are microwave-safe. This way, you can heat your meals quickly.
Efficiency in the Kitchen
To save time, prep your ingredients first. Chop your veggies and chicken before you start cooking. This step makes the process much smoother.
Try batch cooking too! Make extra teriyaki chicken and freeze it. You can enjoy it later when you need a quick meal. Use your weekends for meal prep. This way, your weeknights stay stress-free.
Variations
Alternative Proteins
You can switch the chicken for other proteins. Try pork, beef, or tofu for variety. Each protein gives a unique taste and texture.
– Substitutes for chicken: Use boneless pork chops or beef strips.
– Vegetarian options: Tofu absorbs flavors well. Tempeh is another great choice.
Different Sauces
Teriyaki sauce is delicious, but there are alternatives. Sweet and sour or hoisin sauce can add a different flair.
– Teriyaki sauce alternatives: Try a homemade sauce with soy sauce, honey, and ginger.
– Customizations for spice levels: Add chili paste or sriracha for heat. Adjust based on your taste.
Seasonal Ingredients
Seasonal veggies enhance flavor and nutrition. Fresh produce makes your meal prep even better.
– Suggest adding seasonal vegetables: In spring, use asparagus or peas. In fall, add sweet potatoes or Brussels sprouts.
– Using different rice types: Substitute jasmine rice with brown rice or quinoa for a health boost. Each grain adds its unique taste and benefits.
Storage Info
Refrigerator Storage
You can store Easy Teriyaki Chicken Meal Prep in the fridge for up to 4 days. To keep it fresh, place it in airtight containers. Make sure to let the meal cool down completely before sealing them. This helps prevent moisture build-up, which can make your meal soggy.
Freezer Storage
For longer storage, you can freeze the meal prep containers. Wrap each container tightly in plastic wrap before placing it in the freezer. When you’re ready to eat, take it out and thaw it overnight in the fridge. To reheat, microwave it for 3-5 minutes until hot. Stir halfway to heat evenly.
Signs of Spoilage
Always check for signs of spoilage. If you see any discoloration or strange smells, do not eat it. The chicken should smell savory and good. It’s best to follow food safety rules. If in doubt, throw it out!
FAQs
How long can you store Easy Teriyaki Chicken Meal Prep?
You can store Easy Teriyaki Chicken Meal Prep in the refrigerator for up to 4 days. Make sure to seal the containers tightly. For longer storage, you can freeze the meal prep. In the freezer, it lasts for about 3 months. When you are ready to eat, thaw it in the fridge overnight.
Can I use chicken breasts instead of thighs?
Yes, you can use chicken breasts. They are leaner than thighs. This makes them cook faster and result in a different texture. Chicken breasts may also be less juicy. If you prefer a tender bite, thighs work best with teriyaki sauce.
What can I substitute for soy sauce?
If you need a soy sauce substitute, try tamari for gluten-free options. Coconut aminos also work for low-sodium choices. Both will give you a similar umami flavor in your meal prep.
How can I make this meal prep spicier?
To add heat, consider using red pepper flakes or sriracha. You can mix these into the marinade. If you want a fresh kick, add sliced jalapeños when cooking the chicken. This will give your dish a nice spicy boost.
Can I use other vegetables for this recipe?
Yes! You can use carrots, snap peas, or zucchini. These vegetables pair well with teriyaki chicken. Just be sure to chop them to a similar size for even cooking. Enjoy experimenting with your favorite veggies!
In this post, we explored making Easy Teriyaki Chicken Meal Prep. We covered essential ingredients like chicken, sauces, and vegetables. I shared step-by-step directions for marinating, cooking, and assembling your meal. Tips for flavor and storage were also included.
Meal prepping saves time and ensures tasty meals. With the right ingredients and methods, you can enjoy delicious teriyaki chicken throughout the week. Get started, and let your kitchen creativity shine!
