BODYBUIDING TERIYAKI CHICKEN MEAL PREP BOWLS

Ingredients

• 1.8 kg Chicken Breast (trimmed of excess fat and cut into bite‑size pieces)
• 300 g Low Sodium Soy Sauce (approximately one 10‑oz bottle)
• 20 g Rice Vinegar (adds bright acidity)
• 300 g Chicken Cooking Stock (can use low‑sodium chicken broth)
• 8 g Minced Garlic (about 1 tsp, jarred garlic works fine)
• 8 g Ginger Paste (about 1 tsp)
• 40 g Sucralose (Zero‑Calorie Sweetener) (e.g., Splenda, granulated)
• 996 g Frozen Broccoli Florets (use florets only, not stems)
• 10 g Barbecue Seasoning (Sweet Rub) (sprinkle evenly over broccoli before roasting)
• 360 g White Rice (long grain) (dry weight; yields about 8 servings)
• 1 spray Cooking Spray (non‑stick) (for skillet and baking sheet)

Instructions

1. Gather Containers

   Set out 8 meal‑prep containers so they are ready for filling later.

   Time: PT5M

2. Trim and Dice Chicken

   Place chicken breasts on a cutting board, remove any visible fat with kitchen shears, then cut the meat into bite‑size cubes.

   Time: PT10M

3. Portion Chicken

   Weigh the diced chicken and allocate 224 g (≈8 oz) per serving; set aside any extra for later use.

   Time: PT5M

4. Prepare Teriyaki Marinade

   In a mixing bowl combine 300 g low‑sodium soy sauce, 20 g rice vinegar, 300 g chicken stock, 8 g minced garlic, 8 g ginger paste, and 40 g sucralose. Whisk until smooth.

   Time: PT5M

5. Marinate Chicken

   Place the chicken cubes in a large freezer‑safe Ziploc bag, pour in half of the teriyaki sauce, seal removing as much air as possible, and toss to coat evenly.

   Time: PT15M

6. Prep Broccoli

   Weigh 996 g frozen broccoli florets, spread them on the greased baking sheet, and sprinkle with the sweet BBQ rub.

   Time: PT5M

7. Roast Broccoli

   Preheat oven to 450°F, then roast the seasoned broccoli for 22–25 minutes, stirring once halfway through.

   Time: PT25M

   Temperature: 450°F

8. Cook Rice

   Rinse 360 g white rice, place in the rice cooker with the appropriate amount of water (follow cooker’s line), and start the cooking cycle.

   Time: PT5M

9. Cook Chicken in Batches

   Heat two non‑stick skillets over medium‑high heat, spray lightly, and add a handful of marinated chicken to each. Cook, stirring, until chicken is about 90 % done (≈5‑6 min).

   Time: PT10M

10. Add Remaining Sauce and Caramelize

    Pour the reserved half of the teriyaki sauce over the cooked chicken, increase heat to high, and stir until the sauce thickens and coats the pieces, about 2‑3 minutes.

    Time: PT3M

11. Assemble Bowls

    Divide roasted broccoli, cooked rice, and glazed chicken evenly among the 8 containers.

    Time: PT10M

12. Cool and Store

    Allow bowls to cool slightly, then seal lids. Place containers in the freezer for 15 minutes, then transfer to the refrigerator for overnight storage.

    Time: PT5M

Nutrition Facts

Calories

470

Protein

64 g

Carbohydrates

49 g

Fat

2 g

Fiber

4 g