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Easy Sunday Meal Prep Teriyaki Chicken Bowls

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A simple, healthy, and delicious meal prep recipe featuring glazed teriyaki chicken, fluffy jasmine rice, and steamed broccoli. This one-pan dish is designed to save time and provide five days of stress-free dinners.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts, cut into 1-inch cubes
  • Salt and black pepper to taste
  • 1 teaspoon cornstarch (for coating chicken)
  • 2 cups jasmine rice
  • 2 cups water (for rice)
  • 1 tablespoon oil (for searing chicken)
  • 1/2 cup low-sodium soy sauce
  • 1/4 cup honey
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon minced garlic
  • 1 tablespoon grated fresh ginger
  • 1 head broccoli, cut into florets
  • Optional: Sesame seeds or green onions for garnish

Instructions

  1. Prep the chicken: Cut chicken breasts into 1-inch cubes. Place in a bowl and sprinkle with salt, pepper, and 1 teaspoon of cornstarch. Toss to coat evenly.
  2. Cook the rice: Rinse jasmine rice until water runs clear. Combine 2 cups rice and 2 cups water in a pot. Bring to a boil, reduce heat to low, cover, and simmer for 18 minutes. Remove from heat and let sit covered for 10 minutes. Fluff with a fork.
  3. Make the teriyaki sauce: In a small bowl, whisk together 1/2 cup soy sauce, 1/4 cup honey, 2 tablespoons apple cider vinegar, 1 tablespoon minced garlic, and 1 tablespoon grated ginger until honey is dissolved.
  4. Sear the chicken: Heat 1 tablespoon oil in a large skillet over medium-high heat. Add chicken in a single layer (do not overcrowd). Cook for 3-4 minutes until browned, flip, and cook for another 3 minutes until cooked through. Remove chicken from pan and set aside.
  5. Reduce the sauce: Pour the sauce mixture into the same skillet. Let it bubble and thicken for 2-3 minutes until it coats the back of a spoon. Stir often to prevent burning.
  6. Combine chicken and sauce: Add the cooked chicken back into the skillet with the sauce. Toss to coat evenly. Turn off the heat.
  7. Steam the broccoli: Steam broccoli florets until bright green and tender-crisp (approx. 3-5 minutes).
  8. Assemble the bowls: Divide the rice among 5 containers. Top with broccoli, then spoon the saucy chicken over the top. Ensure even distribution of sauce. Let cool completely before sealing to prevent sogginess.

Notes

For best results, let the bowls cool completely before refrigerating to prevent condensation. The sauce can be made ahead and stored in the fridge for up to one week. Do not freeze the broccoli as it becomes mushy upon thawing. For a gluten-free version, swap soy sauce for tamari or coconut aminos. For low-carb, substitute jasmine rice with cauliflower rice.

Nutrition

Keywords: meal prep, teriyaki chicken, healthy dinner, chicken bowls, easy recipe, weekly meal prep, gluten-free option, low-carb option

Find it online: https://merrymorsel.com/easy-sunday-meal-prep-teriyaki-chicken-bowls-5-step-healthy-dinner/