Easy Teriyaki Chicken Breast Meal Prep for Asian-Inspired Meals

Introduction

If you’re looking for a quick and delicious way to enjoy Asian-inspired meals throughout the week, you’ve come to the right place! This teriyaki chicken breast meal prep recipe combines tender chicken, a savory marinade, and fresh vegetables, making it not only tasty but also nutritious. With just a few simple ingredients, you can prepare multiple meals that are perfect for lunch or dinner.

Meal prepping is an excellent way to save time and money while ensuring you have healthy options on hand. This teriyaki chicken meal prep is versatile and can be easily customized to fit your preferences. Let’s dive into the recipe and learn how to create these flavorful meals!

Ingredients

• 1 pound boneless, skinless chicken breasts
• 1/2 cup teriyaki sauce (store-bought or homemade)
• 2 tablespoons olive oil
• 2 cups broccoli florets
• 1 bell pepper, sliced (any color)
• 1 carrot, julienned
• 2 cups cooked jasmine rice
• 1 tablespoon sesame seeds (optional, for garnish)
• Green onions, chopped (for garnish)

Instructions

1. Begin by preparing the chicken breasts. If they are thick, consider slicing them in half horizontally for even cooking.
2. In a medium bowl, combine the teriyaki sauce and chicken. Allow the chicken to marinate for at least 15 minutes. For deeper flavor, marinate for up to 2 hours in the refrigerator.
3. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Once hot, add the marinated chicken breasts to the skillet.
4. Cook the chicken for about 5-7 minutes on each side or until it reaches an internal temperature of 165°F. Remove from the skillet and let it rest for a few minutes before slicing.
5. In the same skillet, add the remaining tablespoon of olive oil and toss in the broccoli, bell pepper, and carrot. Stir-fry for about 5-7 minutes until the vegetables are tender yet crisp.
6. While the vegetables are cooking, prepare the jasmine rice according to package instructions. This usually takes about 15 minutes.
7. Once everything is cooked, slice the chicken into bite-sized pieces. Divide the rice, vegetables, and chicken evenly into meal prep containers.
8. Drizzle any leftover teriyaki sauce over the chicken and vegetables for added flavor.
9. Top with sesame seeds and chopped green onions for garnish before sealing the containers.
10. Store the meal prep containers in the refrigerator for up to 4 days.

Customization Options

One of the best aspects of this teriyaki chicken breast meal prep is its versatility. You can easily swap out ingredients based on your dietary preferences or what you have on hand.

For instance, if you’re looking for a low-carb option, consider replacing jasmine rice with cauliflower rice. You can also use different proteins like tofu or shrimp if you want to make it vegetarian or seafood-based. Additionally, feel free to incorporate other vegetables such as snap peas, zucchini, or even baby corn for a colorful and nutritious meal.

Storage Tips

Proper storage is essential for meal prep to ensure freshness and flavor. After preparing your teriyaki chicken meal prep, allow the containers to cool to room temperature before sealing. Store them in airtight containers to prevent moisture loss and maintain quality.

For longer storage, you can freeze the meal prep containers for up to 3 months. To reheat, simply thaw overnight in the refrigerator and warm in the microwave or on the stovetop until heated through. This makes it incredibly convenient to grab a meal on the go!

Serving Suggestions

This teriyaki chicken breast meal prep is delicious on its own, but you can also serve it with various sides for a complete meal. Consider adding:

– A side salad with a light sesame dressing.
– Edamame pods for a protein boost.
– Pickled ginger or kimchi for an extra flavor kick.
– A sprinkle of crushed red pepper for some heat.

These additions will enhance your meal and provide even more variety throughout the week.

Frequently Asked Questions

1. Can I use frozen chicken breasts for this recipe?

Yes, you can use frozen chicken breasts, but make sure to thaw them completely before marinating and cooking to ensure even cooking.

2. How long can I store these meal prep containers in the fridge?

You can store the teriyaki chicken meal prep containers in the refrigerator for up to 4 days.

3. Can I make the teriyaki sauce from scratch?

Absolutely! Homemade teriyaki sauce is easy to make using soy sauce, honey, garlic, and ginger. Adjust the ingredients to your taste for a personalized flavor.

4. Is this recipe suitable for meal prepping for kids?

Yes! This teriyaki chicken breast meal prep is kid-friendly, and you can adjust the level of sweetness in the sauce to cater to your child’s palate.

Conclusion

Preparing meals ahead of time can transform your week and make it easier to eat healthy. This teriyaki chicken breast meal prep is an excellent choice for anyone looking to enjoy flavorful Asian-inspired meals without spending hours in the kitchen. With its simple ingredients and easy instructions, you’ll have delicious meals ready to go in no time.

So gather your ingredients, get cooking, and enjoy the convenience of meal prep with this delightful teriyaki chicken dish! You’ll find that once you start, you’ll want to explore more meal prep ideas to keep your week exciting and delicious. Happy cooking!