Easy & Affordable Teriyaki Chicken Meal Prep

Ingredients

• 3/4 cup Mirin (Japanese sweet rice wine)
• 1/4 cup Sake (Japanese rice wine, optional if unavailable)
• 3/4 cup Granulated Sugar
• 3/4 cup Soy Sauce (Regular or low‑sodium)
• 2 cloves Garlic (Grated)
• 1 inch Fresh Ginger (Grated)
• 2 teaspoons Chicken Bouillon Powder
• 2.25 cups Japanese Short‑Grain Rice (Rinsed until water runs clear)
• 2.5 cups Water (For cooking rice)
• 6 Bone‑In, Skin‑On Chicken Thighs (Deboned by hand; skin left on for crispness)
• 1 teaspoon Salt (Thin sprinkle for seasoning chicken)
• 1 teaspoon Black Pepper (Freshly cracked)
• 2 cups Broccoli Florets (Trimmed into bite‑size pieces)
• 5 Carrots (Thinly sliced; skin left on)
• 1 Onion (Sliced)
• 1 Bell Pepper (Sliced into strips; remove seeds and white pith)
• 2 stalks Green Onions (Thinly sliced for garnish)
• 2 teaspoons Sesame Oil
• 2 tablespoons Soy Sauce (for vegetable dressing)
• 2 tablespoons Olive Oil or Neutral Oil (For sautéing onions & pepper)
• 1 tablespoon Sesame Seeds (For garnish)

Instructions

1. Make the Teriyaki Sauce

   In a small sauce pot combine 3/4 cup mirin and 1/4 cup sake. Bring to a light boil, then simmer for 60 seconds to evaporate the alcohol.

   Time: PT5M

2. Add Sweeteners and Seasonings

   Stir in 3/4 cup sugar and 3/4 cup soy sauce until the sugar fully dissolves. Grate in 2 cloves garlic and a 1‑inch piece of ginger, then add 2 teaspoons chicken bouillon powder. Simmer, stirring occasionally, until the sauce thickens enough to coat the back of a spoon (about 10 minutes).

   Time: PT10M

3. Cool the Sauce

   Remove the pot from heat and transfer the sauce to a separate bowl to speed cooling. Let sit at room temperature until no longer steaming (about 10 minutes).

   Time: PT10M

4. Prepare the Rice

   Rinse 2.25 cups short‑grain rice under cold water until the water runs clear. Transfer to the rice cooker, add 2.5 cups water, and start the cooker.

   Time: PT5M

5. Debone and Season Chicken

   Place each thigh skin‑side down, cut along the bone to expose it, then work the knife around to free the meat. Trim excess skin, then sprinkle each thigh lightly with salt and a few cracks of black pepper on both sides.

   Time: PT10M

6. Marinate Chicken in Sauce

   Arrange the seasoned thighs in a shallow container. Drizzle about 2/3 of the cooled teriyaki sauce over the chicken, turning to coat all pieces. Reserve the remaining sauce for basting later. Cover and refrigerate for at least 30 minutes (up to 4‑6 hours for deeper flavor).

   Time: PT30M

7. Prepare Vegetables

   Trim broccoli into florets. Slice carrots thinly (keep skin on). Slice onion, bell pepper, and green onions as described. Place broccoli and carrots in a bowl for steaming; place onion and pepper in another bowl for sautéing.

   Time: PT15M

8. Make Vegetable Dressing

   In a small bowl whisk together 2 tbsp soy sauce, 2 tsp sesame oil, and 2 minced garlic cloves.

   Time: PT5M

9. Sauté Onions and Peppers

   Heat a large skillet over medium‑high heat, add 2 tbsp olive or neutral oil, then add the sliced onion and bell pepper. Sprinkle a pinch of salt and sauté until softened but still slightly crisp, about 8 minutes.

   Time: PT8M

10. Steam Broccoli and Carrots

    Bring a large pot of water to a simmer, place the steamer basket inside, and add broccoli and carrot slices. Cover and steam for 5 minutes, then remove and set aside.

    Time: PT5M

11. Dress Steamed Vegetables

    Transfer the steamed broccoli and carrots to a bowl, drizzle the vegetable dressing over them, and toss gently. Sprinkle with sesame seeds.

    Time: PT2M

12. Air Fry the Chicken

    Preheat the air fryer to 400°F. Arrange the marinated thighs skin‑side down in a single layer (do not overcrowd). Air fry for 10 minutes, flip, then cook an additional 8‑12 minutes until the internal temperature reaches 165°F and the skin is nicely charred.

    Time: PT20M

    Temperature: 400°F

13. Rest and Slice Chicken

    Remove the chicken from the air fryer and let rest for 10 minutes. Then slice each thigh into strips against the grain.

    Time: PT10M

14. Assemble the Bowls

    Divide cooked rice among 4 bowls. Top with sliced chicken, sautéed onions & peppers, steamed broccoli & carrots, a drizzle of the remaining teriyaki sauce, sesame seeds, and sliced green onions.

    Time: PT5M

Nutrition Facts

Calories

620

Protein

35g

Carbohydrates

70g

Fat

15g

Fiber

5g