Teriyaki Chicken Meal Prep
Healthy Teriyaki Chicken Meal Prep with lean chicken breast and bright crispy snap peas coated in healthy teriyaki sauce, served with brown rice. This lunchbox will make your co-workers jealous!
Healthy Teriyaki Chicken Meal Prep with lean chicken breast and bright crispy snap peas coated in healthy teriyaki sauce, served with brown rice. This lunchbox will make your co-workers jealous!
- 2 tsp sesame seeds
- 1 tbsp cornstarch
- 1 cup brown rice uncooked
- 3 cups snap peas
- 1 lb boneless chicken breasts cut into 1†pieces
- 3 tbsp soy sauce (i used bragg liquid aminos)
- 3 tbsp maple syrup or honey
- 6 tbsp water
- 1 tsp rice or white vinegar
- 2 large garlic cloves, grated & divided
- 2 tsp ginger, minced & divided
- 1 green onion sprig finely chopped
- 2 tsp avocado oil divided
- Carbohydrate 49.7558999989641 g
- Cholesterol 65.77089365 mg
- Fat 6.64873633924307 g
- Fiber 3.86066664584568 g
- Protein 32.276119557172 g
- Saturated Fat 1.13532537094602 g
- Serving Size 1 1 serving (273g)
- Sodium 80.7691767910357 mg
- Sugar 45.8952333531184 g
- Trans Fat 0.679662038242291 g
- Calories 394 calories
Step-by-step
- Cook brown rice as per package instructions.
- In the meanwhile, cut chicken using scissors right in the packaging tray.
- Preheat large ceramic non-stick skillet on medium-high heat and swirl oil to coat.
- Add chicken and cook for 7 minutes, stirring occasionally.
- In a small bowl, add soy sauce, maple syrup, water, vinegar, and cornstarch; whisk well (cornstarch settles to the bottom quickly, so make sure to whisk well again before adding to the skillet).
- To the skillet, add 1 garlic clove, 1 tsp ginger, half of the sauce and cook until sauce has thickened and is sticking to chicken (about 3 minutes).
- Divide between 4 glass meal prep containers.
- Return skillet to medium heat and add remaining 1 tsp of oil, snap peas, 1 garlic clove and 1 tsp of ginger; cook for 1 minute, stirring occasionally.
- Add remaining sauce (whisk again).
- Cook until sauce has thickened, about 1 minute.
- Divide between 4 meal prep containers.
- Then add rice to each container.
- Sprinkle chicken and snap peas with sesame seeds and green onion.
Teriyaki Chicken Meal Prep: My Weekday Savior
As a fitness model, my life revolves around maintaining a healthy lifestyle. This means careful meal planning and preparation, a task that can often feel overwhelming amidst photo shoots, training sessions, and client meetings. I need meals that are quick, easy, nutritious, and, let’s be honest, delicious. That's where my Teriyaki Chicken Meal Prep comes in. This recipe isn't just a lifesaver for me; it's also incredibly versatile. It’s perfect for busy weekdays, packed lunches, and even those nights when you just don't have the energy to cook a full meal from scratch. The best part? It’s healthy, satisfying, and surprisingly easy to make in large batches for the entire week.
The magic lies in its simplicity. Lean chicken breast provides the protein punch I need to fuel my workouts and maintain muscle mass. The teriyaki sauce, a blend of soy sauce, maple syrup, and a touch of vinegar, adds a burst of savory-sweet flavor without unnecessary sugars or heavy oils. And let’s not forget the vibrant snap peas, which contribute a nice crunch and a boost of vitamins. The brown rice provides the perfect carbohydrate balance to keep my energy levels steady throughout the day. The whole dish comes together in under 30 minutes, freeing up valuable time for other aspects of my life. I often prepare this on a Sunday afternoon, portioning it into individual containers for grab-and-go lunches throughout the week. This not only saves me precious time during busy weekdays but also ensures I stay on track with my healthy eating plan. It’s the ultimate time-saving, healthy, and delicious meal prep solution.
Why this recipe works for a busy lifestyle:
- Batch cooking friendly: Perfect for meal prepping large quantities for the entire week.
- Quick and easy: The entire cooking process takes less than 30 minutes.
- Nutritious and balanced: A great source of lean protein, carbohydrates, and healthy vegetables.
- Delicious and satisfying: The teriyaki flavor is both savory and sweet, making it incredibly satisfying.
- Versatile: You can easily adapt the recipe to include your favorite vegetables or grains.
Tips for success:
- Use high-quality ingredients for the best flavor.
- Ensure that the cornstarch is thoroughly whisked into the sauce to prevent lumps.
- Don't overcrowd the skillet when cooking the chicken to ensure even cooking.
- Store the meal prepped containers in the refrigerator for up to 4 days.
- For a quicker prep, purchase pre-cut chicken breast.
Beyond the convenience and health benefits, this Teriyaki Chicken Meal Prep is incredibly versatile. I often switch up the vegetables, adding broccoli, carrots, or bell peppers to change things up. Sometimes I even add a sprinkle of toasted sesame seeds for extra flavor and crunch. The possibilities are endless! This recipe has become a staple in my meal planning routine, and I highly recommend it to any busy individual looking for a delicious and healthy meal solution.
This recipe is more than just a meal; it's a testament to the importance of prioritizing health and well-being amidst a demanding lifestyle. It’s a simple act of self-care that fuels my energy, keeps me focused, and helps me stay on top of my game – whether I’m on set, in the gym, or tackling my to-do list.
