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Teriyaki Chicken Meal Prep

Overhead view of two black plastic meal prep containers filled with sliced teriyaki chicken breast and broccoli, peppers, and onions.

Ingredients

Teriyaki Marinade

1/2 Cup soy sauce

1/3 Cup pineapple juice

3 Tablespoons honey

1 Tablespoon rice wine vinegar

1 Teaspoon sesame oil

2 Cloves fresh garlic, minced

1 Teaspoon fresh ginger, minced

Chicken

4 Chicken breasts

Sesame seeds (optional)

Veggies

1 Head of broccoli

1 Red bell pepper

1/2 Medium white onion

Instructions

Teriyaki Marinade

Add all the ingredients to a small sauce pan and stir to combine. Bring to a boil, then reduce the heat to a simmer. Constantly whisk while you simmer for about 5 minutes, until sauce thickens.

Remove from the heat and set aside to cool.

Chicken

Prepare your chicken by trimming off any excess fat.

Place the chicken in the container you’re going to marinade it in. I like to use a glass pyrex container with a lid, Ziploc bags also work.

Once the marinade is cool, pour it over the chicken. Seal your container then place the chicken in the fridge to marinate. You can marinate for as little as 1 hour, up to 24 hours. The longer you marinade, the stronger teriyaki flavor it will have.

When ready to cook, preheat your oven to 425F. Remove the chicken from the marinade and place on a non-stick baking sheet or in a baking dish. Bake for 20-25 minutes, until the thickest part of your chicken has reached 165F (use this to quickly test).

Optional: If you want your chicken to get a nice brown color like mine, place under your broiler for 3-5 minutes.

Remove from oven and allow to cool for 10-15 minutes before thinly slicing. Distribute among 4 meal prep containers and garnish with sesame seeds, if desired.

Veggies

Remove the stalk from your broccoli and cut into florets. Add 2 inches of water to a pot, then add the broccoli and place the lid on. Bring the water to boil, and allow to steam 1-2 minutes. Remove the broccoli from the pot and distribute among your meal prep containers.

Core, then cut your bell pepper into slices. Slice the onion. Place 1/2 tablespoon of any oil or butter in a sauté pan. Over medium heat, sauté the peppers and onions for 3-4 minutes. Remove from the pan and distribute among your containers, placing it with the broccoli.

Once the veggies and the chicken have completely cooled, seal your meal prep containers with the lid and store in the refrigerator until ready to eat.

Keywords: chicken meal prep, chicken teriyaki, work lunch