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A bowl containing rice, teriyaki chicken, pineapple slices and broccoli florets.

Teriyaki Chicken Meal Prep

This Teriyaki Chicken Meal Prep is so tasty and easy to make, it is definitely a recipe worth repeating!

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 594 kcal

Ingredients

For the Rice

  • 1 cup Basmati rice
  • 2 cups water
  • 1/2 tsp sea salt

For the Sauce

Bowl Contents

  • 6 boneless chicken thighs
  • 6 pineapple slices cored
  • 1 broccoli head cut into florets

Toppings (optional)

  • 2 tbsp sesame seeds
  • 1/4 cup green onion chopped

Instructions

  1. Preheat oven to 425F and line a large baking sheet with parchment paper (or grease it).

  2. Cooking the rice. Bring 2 cups water to a boil in a medium saucepan. Stir in the rice and salt, cover and reduce heat to low. Simmer for 15 minutes or until all of the water is absorbed. Set aside to cool down when ready.

  3. Making the sauce/marinade. Measure 1/2 cup cold water and pour 1 1/2 tsp tapioca flour directly into the measuring cup and stir gently until well dissolved. Then, pour into a small saucepan, stir in 1/3 cup tamari, 1/3 cup maple syrup, 1/4 cup rice vinegar, 1 tsp garlic powder, and 1/2 tsp ginger powder. Bring to a boil, constantly stirring, then lower the heat to medium and stir until the sauce thickens and easily coats a spoon (it takes from 3 to 5 minutes).

  4. Baking. Place the chicken thighs, pineapple slices, and broccoli florets on your baking sheet, then pour about 1/3 cup sauce on the boneless chicken thighs. Flip and turn the thighs until well coated with the sauce. Bake for 20-25 minutes or until the internal temperature of the chicken thighs reach at least 165F. (Tip: You could also marinate the chicken into the sauce for 2 to 8 hours before baking)

  5. Assembling the bowls. Remove the baking pan from the oven and slice the chicken thighs. Place some rice in the bowls, then arrange some chicken, pineapple slices, and broccoli florets on top of the rice. Top with additional sauce, sesame seeds, and chopped green onion when ready to eat.

Nutrition Facts
Teriyaki Chicken Meal Prep
Amount Per Serving (1 bowl)
Calories 594 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 2g13%
Cholesterol 161mg54%
Sodium 1585mg69%
Potassium 1203mg34%
Carbohydrates 82g27%
Fiber 6g25%
Sugar 31g34%
Protein 43g86%
Vitamin A 1095IU22%
Vitamin C 144.8mg176%
Calcium 199mg20%
Iron 4.3mg24%
* Percent Daily Values are based on a 2000 calorie diet.