Cheap, Healthy But Delicious Meal Prep For The Week l Teriyaki Chicken Meal Prep in 40 Minutes

Ingredients

• 1.25 cup Short-Grain Rice (Rinse 2‑3 times before cooking)
• 1.25 cup Water (Same volume as rice for cooking)
• 1 kg Chicken Breast (Cut into bite‑size pieces; can substitute thighs for more flavor)
• 4 tbsp Soy Sauce (Low‑sodium preferred; divided between marinade and sauce)
• 3 tbsp Mirin (Can use cooking wine or a mix of rice vinegar and sugar)
• 0.5 tsp White Pepper (Ground)
• 1 tsp Baking Soda (Helps tenderize the chicken)
• 3.5 tbsp Cornstarch (Divided: 2 tbsp for coating, 1.5 tbsp for sauce)
• 3 tbsp Neutral Oil (High smoke point (canola, vegetable, grapeseed))
• 5 cloves Garlic (Smashed)
• 2 tsp Fresh Ginger (Finely grated)
• 2 stalks Green Onions (Separate white parts (cooking) and green parts (garnish))
• 1.5 heads Broccoli (Cut into florets; stems can be thinly sliced if desired)
• 1 tbsp Honey (Adds subtle sweetness)
• 2 tbsp Granulated Sugar
• 1 tbsp Chicken Bouillon Powder (Boosts umami)
• 1 piece Small Chili Pepper (Optional, for extra heat (e.g., Thai bird’s eye))
• 1 tbsp Toasted Sesame Seeds (Garnish)

Instructions

1. Rinse and Cook Rice

   Place 1.25 cups short‑grain rice in a bowl, rinse 2‑3 times until water runs clear, drain, then add the same amount of water and start the rice cooker.

   Time: PT5M

2. Marinate Chicken

   In a mixing bowl combine chicken pieces with 1 tbsp soy sauce, 1 tbsp mirin, 0.5 tsp white pepper, 1 tsp baking soda, 2 tbsp cornstarch and 1 tbsp neutral oil. Massage until evenly coated. Let sit while you prep the veggies.

   Time: PT10M

3. Prep Vegetables & Aromatics

   Cut broccoli into florets (and thin stems if using). Smash 5 garlic cloves, grate 2 tsp fresh ginger, slice white parts of green onions, and set green tops aside for garnish. Slice the optional chili.

   Time: PT10M

4. Mix Sauce

   In a small container whisk together 3 tbsp soy sauce, 1 tbsp honey, 2 tbsp sugar, 2 tbsp mirin, 1 tbsp chicken bouillon powder, 1.5 tbsp cornstarch and 0.5 cup water. Add the optional chopped chili if you like heat.

   Time: PT2M

5. Blanch Broccoli

   Bring a large pot of water to a boil, add a pinch of salt, then drop broccoli florets in for 1–2 minutes until bright green. Transfer immediately to an ice‑water bath to stop cooking, then drain.

   Time: PT5M

   Temperature: 100°C

6. Sear Chicken

   Heat 1 tbsp oil in the wok over high heat until shimmering. Add chicken in a single layer; sear 2–3 minutes without moving, then flip and cook another 3–4 minutes until browned and cooked through. Remove and set aside.

   Time: PT7M

   Temperature: 200°C

7. Sauté Aromatics & Add Sauce

   In the same wok add another 1 tbsp oil, then sauté garlic, ginger, and white parts of green onions for about 1 minute, stirring constantly to avoid burning. Pour in the prepared sauce, stir and let it come to a gentle boil; it will thicken within a minute.

   Time: PT4M

   Temperature: 180°C

8. Combine Chicken with Sauce

   Return the seared chicken to the wok, toss to coat, and cook together for 1–2 minutes until the chicken is fully cooked and the glaze clings.

   Time: PT2M

   Temperature: 180°C

9. Assemble Meal‑Prep Containers

   Divide the cooked rice evenly into five containers, top with a portion of chicken‑sauce, place a handful of blanched broccoli in the center, and garnish with green onion tops, sliced chili and toasted sesame seeds. Let cool completely before sealing.

   Time: PT2M

Nutrition Facts

Calories

440

Protein

35 g

Carbohydrates

58 g

Fat

10 g

Fiber

2.5 g

Ingredient Substitutions

• Instead of Short-Grain Rice: Jasmine rice, Brown rice
• Instead of Chicken Breast: Chicken thighs
• Instead of Soy Sauce: Tamari (gluten‑free)
• Instead of Mirin: Sake, Rice vinegar + sugar
• Instead of Cornstarch: Arrowroot powder
• Instead of Neutral Oil: Peanut oil
• Instead of Fresh Ginger: Ground ginger (use less)
• Instead of Broccoli: Snow peas, Asparagus
• Instead of Honey: Maple syrup
• Instead of Chicken Bouillon Powder: Chicken stock
• Instead of Small Chili Pepper: Red pepper flakes

Equipment Needed

• Rice Cooker
• Measuring Cups and Spoons
• Cutting Board
• Chef's Knife
• Mixing Bowl
• Small Container for Sauce
• Large Pot for Blanching
• Ice Bath Bowl
• Wok or Large Skillet
• Spatula or Tongs
• Meal‑Prep Containers

Critical Steps — Do Not Skip

• Marinating chicken with cornstarch and oil for juiciness
• Blanching broccoli quickly to retain color and crunch
• Searing chicken on high heat to develop flavor
• Thickening the sauce correctly with cornstarch slurry

Chef Tips from the Video

• Toast sesame seeds in a dry pan for 1‑2 minutes for extra nuttiness.
• Use a high‑smoke‑point oil like grapeseed for a cleaner sear.
• Add a splash of rice vinegar to the sauce for a subtle brightness.

Troubleshooting

Storage

Refrigerator: Cool completely, then store in airtight containers for up to 3 days.

Freezer: Freeze sealed containers for up to 3 months. Thaw in refrigerator before reheating.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Cook the rice and store it separately; reheat in microwave with a splash of water.
• Marinated chicken can be prepared up to 24 hours ahead and kept refrigerated.
• Sauce thickens further when cooled; re‑whisk before reheating.

Frequently Asked Questions