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- 2 lbs chicken breast, diced into bite-sized pieces - 1 cup teriyaki sauce (either store-bought or homemade) - 2 tablespoons olive oil - 4 cups fresh broccoli florets - 2 cups brown rice (uncooked) - 1 red bell pepper, thinly sliced - 2 carrots, julienned - 1 tablespoon sesame seeds - 2 green onions, finely sliced - Salt and black pepper to taste - Homemade teriyaki sauce - Additional vegetables For these teriyaki chicken bowls, the main ingredients bring a lot of flavor. The chicken breast serves as the protein. Teriyaki sauce adds a sweet and savory touch. Olive oil helps cook the chicken to a perfect golden brown. Fresh broccoli, red bell pepper, and carrots add color and crunch. Brown rice is your base, giving you healthy carbs. Garnishing with sesame seeds and green onions adds extra flavor. A pinch of salt and pepper enhances everything. You can also make your own teriyaki sauce if you like. Feel free to add other veggies, too! Peas or snap peas work well. By choosing fresh ingredients, you ensure the best taste. Meal prep does not have to be boring. With these colorful ingredients, your bowls will look great and taste even better! {{ingredient_image_2}} - Rinsing the Rice Start by rinsing the brown rice under cold water. This helps to remove excess starch. Keep rinsing until the water runs clear. - Boiling and Simmering In a medium pot, mix the rinsed rice with 4 cups of water. Add a pinch of salt. Bring this to a boil over high heat. Once boiling, reduce the heat to low. Cover the pot and let it simmer for about 40-45 minutes. Check when the rice is tender. After it's done, fluff it with a fork and set it aside to cool. - Searing the Chicken Heat olive oil in a large skillet on medium-high heat. When the oil shimmers, add the diced chicken breast. - Seasoning with Salt and Pepper Season the chicken with salt and black pepper. Cook the chicken for 7-10 minutes. Stir occasionally until it is golden brown and fully cooked. - Pouring and Simmering Once the chicken is cooked, pour the teriyaki sauce over it. Stir well to coat all the chicken pieces. Allow this to simmer for 2-3 minutes. This helps the sauce thicken and stick to the chicken. - Heating Oil and Adding Vegetables In another pan, heat a bit more olive oil if needed. Add the broccoli florets, sliced red bell pepper, and julienned carrots. - Cooking Time and Texture Cook these vegetables over medium heat for about 5-7 minutes. Stir occasionally until the colors brighten and they become slightly tender but still crisp. - Layering Ingredients For meal prep, take your containers or bowls. Start with the cooked brown rice at the bottom. - Ensuring Even Distribution Top each serving with the teriyaki chicken. Add a generous helping of the sautéed vegetables on top. This creates a colorful and tasty meal. - Adding Sesame Seeds and Green Onions Finish each bowl by sprinkling sesame seeds and adding sliced green onions on top. This adds crunch and flavor. - Cooling and Storing Tips Let the bowls cool completely at room temperature. Once cool, seal them with lids. Store them in the fridge for up to 5 days. - Cooking in Batches I love cooking in batches to save time. Cook enough rice and chicken for several meals. This way, you won't have to repeat the cooking process daily. You can also prepare extra veggies to keep things fresh. - Organizing Ingredients Keep your workspace tidy. Lay out all ingredients before you start. Having everything ready helps you move quickly and stay focused. Use clear containers to store chopped veggies. This keeps them fresh and easy to grab. - Avoiding Overcooking To keep your chicken juicy, avoid overcooking. Cook it just until golden brown. It should reach an internal temperature of 165°F. This ensures safety and great taste without dryness. - Choosing the Right Sauce For the best flavor, choose a good teriyaki sauce. You can use store-bought or make your own. If you make it, balance the sweet and salty for a perfect taste. A great sauce makes the chicken shine. - Pairing with Other Foods Teriyaki chicken bowls are great with many sides. Try adding edamame or snap peas for crunch. You can also serve it with a side salad for freshness. Mixing textures makes each bite exciting. - Customizing Each Bowl Personalize each bowl to your taste. Add more veggies or swap the rice for quinoa. You can even sprinkle on some chili flakes for heat. Make it your own! Pro Tips Marinate for More Flavor: For an extra depth of flavor, consider marinating the diced chicken in teriyaki sauce for at least 30 minutes before cooking. This will infuse the chicken with the sauce's rich taste. Use Fresh Vegetables: Using fresh, seasonal vegetables not only enhances the flavor but also adds vibrant colors to your dish. Feel free to swap in your favorites like snap peas or bell peppers for a personal touch. Batch Cook Rice: Cook a larger batch of brown rice at once and store extras in the fridge or freezer. This makes meal prep easier and allows you to whip up these bowls even faster in the future. Garnish for Presentation: Don't skip the garnishes! Sesame seeds and sliced green onions not only add flavor but also give your meal a professional presentation, making it more appealing. {{image_4}} You can swap chicken for tofu or tempeh. Both options are great for plant-based diets. Tofu absorbs flavors well, making it a tasty choice. Tempeh has a nutty taste and adds texture. If you prefer beef or pork, feel free to use those. Thinly slice beef or pork and adjust cooking times. Cook them until they reach a safe temperature. Both options can pair nicely with teriyaki sauce. Mixing vegetables can add fun to your meal prep. Use seasonal veggies like snap peas or bell peppers. Carrots and broccoli are classic, but don't stop there. Try zucchini or asparagus for a new twist. You can also mix and match vegetables based on your mood. Add green beans for crunch or roasted sweet potatoes for sweetness. This flexibility keeps the meals interesting all week. If you want to kick up the flavor, add spices or heat. A pinch of red pepper flakes gives a nice kick. Fresh garlic or ginger can also boost the taste. Don’t hesitate to use different sauces! Swap teriyaki for a sweet chili sauce or soy sauce. Each option brings a unique flavor to your bowls. Experiment and find your favorite combo! - Duration of Freshness: Your meal prep teriyaki chicken bowls stay fresh for up to 5 days in the fridge. - Best Containers for Storage: Use airtight glass or plastic containers. These help keep your food fresh and prevent spills. - Freezing Portions: If you want to store them longer, freeze individual servings. This makes it easy to grab a meal on busy days. - Thawing Instructions: To thaw, place the bowl in the fridge overnight. You can also use the microwave for a quick thaw. - Best Methods for Reheating: The microwave is quick and easy. You can also use a skillet over low heat for better texture. - Maintaining Texture and Flavor: Add a splash of water when reheating in the microwave. This helps prevent the chicken from drying out. You can store these bowls in the fridge for up to five days. Make sure to seal them tightly. Yes, leftover chicken works great! Just chop it into bite-sized pieces. It saves time and reduces waste. Homemade teriyaki sauce often tastes fresher and can be customized. You control the flavors and ingredients. You can use extra sauce for stir-fries, marinades, or as a dipping sauce. It adds flavor to many dishes. Yes, you can freeze these bowls! Just ensure they cool completely before sealing. They last up to three months in the freezer. You've learned how to make delicious teriyaki chicken bowls using simple steps. We covered main ingredients, cooking techniques, and tips for perfect results. You can also customize your dish with different proteins and veggies. Remember, meal prep helps save time and makes healthy eating easy. Choose your favorites and enjoy a tasty and flexible meal. With these tools, you can create something great every time. Happy cooking!

Savory Meal Prep Teriyaki Chicken Bowls

A delicious and colorful meal prep option featuring teriyaki chicken, fresh vegetables, and brown rice.
Print Recipe Pin Recipe
Course Main Course
Cuisine Asian
Servings 4
Calories 450 kcal

Ingredients
  

  • 2 lbs chicken breast, diced into bite-sized pieces
  • 1 cup teriyaki sauce
  • 2 tablespoons olive oil
  • 4 cups fresh broccoli florets
  • 2 cups brown rice, uncooked
  • 1 unit red bell pepper, thinly sliced
  • 2 unit carrots, julienned
  • 1 tablespoon sesame seeds, for garnish
  • 2 unit green onions, finely sliced, for garnish
  • to taste unit salt and black pepper

Instructions
 

  • Begin by rinsing the brown rice under cold water until the water runs clear. In a medium-sized pot, combine the rinsed rice with 4 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and let simmer for 40-45 minutes until tender. Fluff the rice with a fork and set aside to cool.
  • In a large skillet, heat the olive oil over medium-high heat. Add the diced chicken breast and season with salt and black pepper. Sauté for 7-10 minutes, stirring occasionally, until golden brown and cooked through.
  • Once the chicken is cooked, pour the teriyaki sauce over it in the skillet. Stir thoroughly to coat all chicken pieces. Allow to simmer for an additional 2-3 minutes to thicken the sauce.
  • In a separate pan, heat more olive oil if necessary and add the broccoli florets, sliced red bell pepper, and julienned carrots. Cook over medium heat for about 5-7 minutes until vibrant and slightly tender yet crisp.
  • For meal prep containers or bowls, evenly distribute the cooked brown rice at the base. Top each serving with the teriyaki chicken followed by the sautéed vegetables.
  • Finish each bowl by sprinkling sesame seeds and adding sliced green onions on top.
  • Allow the assembled bowls to cool completely at room temperature before sealing with lids. Store in the refrigerator for up to 5 days.

Notes

To enhance visual appeal, layer the rice, chicken, and colorful vegetables neatly in the containers.
Keyword bowls, chicken, healthy, meal prep, teriyaki