EASY AND DELICIOUS MEAL PREP - TERIYAKI CHICKEN BOWLS

Ingredients

• 3 cups Basmati Rice (rinsed until water runs clear)
• 6 cups Water (for cooking rice)
• 1 tsp Salt (for rice water)
• 2 pieces Chicken Breast (skinless, boneless, about 1.5 lb total)
• 2 tbsp Olive Oil (high‑smoke‑point oil for grilling and sautéing)
• 1 tsp Salt (for seasoning chicken)
• 1 tsp Black Pepper (freshly ground)
• 0.25 cup Soy Sauce (low‑sodium preferred)
• 0.25 cup Brown Sugar (packed)
• 2 tbsp Honey (liquid honey)
• 1 clove Garlic (minced)
• 1 tsp Fresh Ginger (minced)
• 2 tbsp Cornstarch (for slurry)
• 1.25 cup Water (for sauce) (divided: 1 cup for base, 0.25 cup for slurry)
• 2 medium Carrots (sliced ~¼‑inch rounds)
• 2 cup Broccoli Florets (cut into bite‑size pieces)
• 1 tsp Sesame Seeds (toasted)
• 1 handful Micro Cilantro (for garnish)
• 10 pieces Chicken‑Vegetable Dumplings (store‑bought, frozen)
• 1 tsp Avocado Oil (for final veg sauté)

Instructions

1. Cook the Rice

   Rinse 3 cups of basmati rice until water runs clear. Combine rice, 6 cups water and a pinch of salt in a medium saucepan. Bring to a boil, cover, lower heat and simmer for 25 minutes until water is absorbed and rice is tender. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.

   Time: PT30M

   Temperature: medium-high

2. Make Teriyaki Sauce

   In a small saucepan combine 1/4 cup soy sauce, 1/4 cup brown sugar, 2 tbsp honey, minced garlic, minced ginger and 1 cup water. Stir and bring to a gentle simmer. In a separate bowl whisk together 2 tbsp cornstarch with 0.25 cup water until smooth; pour into the simmering sauce. Cook, stirring, until thickened and glossy, about 5 minutes. Remove from heat and set aside.

   Time: PT10M

   Temperature: medium

3. Grill the Chicken

   Pat chicken breasts dry, rub both sides with 1 tbsp olive oil, then season with 1 tsp salt and 1 tsp black pepper. Pre‑heat grill pan over medium‑high heat, lightly oil the surface. Grill chicken 4‑5 minutes per side, turning frequently for even char, until internal temperature reaches 165°F (74°C). Transfer to a cutting board and let rest 5 minutes.

   Time: PT10M

   Temperature: medium-high

4. Steam Vegetables

   Bring a pot of water to a boil, place a steamer basket inside. Add sliced carrots first, cover and steam for 1 minute. Then add broccoli florets, cover and steam an additional 1.5 minutes until both are bright‑green and just tender. Remove and set aside.

   Time: PT5M

   Temperature: medium

5. Cook Dumplings

   Bring a small pot of water to a boil, add the frozen dumplings and cook for 3 minutes or until they float. Drain and pat dry. Heat a frying pan with a splash of oil over medium heat, add dumplings cut‑side down and fry until golden, about 2 minutes. Remove and set aside.

   Time: PT5M

   Temperature: medium

6. Garlic‑Soy Veggie Finish

   In the same frying pan add a drizzle of avocado oil, then the minced garlic. Sauté for 15 seconds until fragrant, add a splash of soy sauce and a pinch of salt and pepper. Toss the steamed carrots and broccoli quickly to coat, then remove from heat.

   Time: PT5M

   Temperature: medium

7. Slice the Chicken

   Using a sharp chef’s knife, slice the rested chicken breasts against the grain into bite‑size strips or cubes, whichever you prefer for the bowls.

   Time: PT5M

8. Assemble Meal‑Prep Bowls

   Divide the cooked rice evenly among five meal‑prep containers (about 1 ½ cup each). Top each with a portion of sliced teriyaki chicken, a handful of garlic‑soy vegetables, 2 dumplings, a drizzle of remaining teriyaki sauce, a sprinkle of toasted sesame seeds and a few micro cilantro leaves for color.

   Time: PT5M

9. Cool and Store

   Allow the assembled bowls to cool to room temperature (no more than 30 minutes), then seal containers and refrigerate. They will keep for up to 4 days. For longer storage, freeze individual bowls (omit fresh cilantro) and reheat from frozen.

   Time: PT5M

Nutrition Facts

Calories

520

Protein

30 g

Carbohydrates

65 g

Fat

12 g

Fiber

4 g