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Easy Flavor-Packed Teriyaki Chicken and Rice Containers Recipe for Meal Prep

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A quick and easy teriyaki chicken and rice meal prep recipe featuring juicy chicken thighs, homemade teriyaki sauce, steamed rice, and vegetables. Perfect for busy days and meal prepping up to 4 days.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken thighs
  • 1/3 cup soy sauce
  • 2 tablespoons honey or maple syrup
  • 2 tablespoons rice vinegar
  • 2 teaspoons freshly grated ginger
  • 2 cloves garlic, minced
  • 1 teaspoon toasted sesame oil (optional)
  • 1/4 teaspoon black pepper
  • 2 cups jasmine or basmati rice
  • Water or low-sodium chicken broth for cooking rice
  • 2 cups broccoli florets (fresh or frozen)
  • 1 medium carrot, thinly sliced or shredded
  • Optional: sliced green onions and sesame seeds for garnish

Instructions

  1. In a large bowl, whisk together soy sauce, honey, rice vinegar, grated ginger, minced garlic, sesame oil, and black pepper. Add the chicken thighs and toss to coat evenly. Cover and refrigerate for at least 30 minutes, ideally 2 hours.
  2. Rinse 2 cups of jasmine rice under cold water until water runs clear. Combine with 2 1/2 cups water or chicken broth in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let steam covered for another 10 minutes. Fluff with a fork.
  3. While the rice cooks, steam broccoli florets and sliced carrots until tender but still vibrant and slightly crisp, about 5-7 minutes. Drain and set aside.
  4. Heat a non-stick or cast-iron skillet over medium-high heat. Remove chicken from marinade (reserve marinade) and place thighs skin-side down if applicable. Cook for 5-6 minutes without moving to get a nice sear.
  5. Flip the chicken and pour the reserved marinade over it. Continue cooking for another 5-7 minutes, spooning the sauce over to build a sticky glaze and ensure chicken is cooked through (internal temp 165°F). If sauce thickens too quickly, add a splash of water.
  6. Let the chicken rest for 5 minutes, then slice into bite-sized pieces.
  7. Divide the steamed rice among 4-5 meal prep containers. Top with sliced teriyaki chicken and steamed veggies. Garnish with sliced green onions and sesame seeds if desired.
  8. Allow containers to cool to room temperature before sealing lids and refrigerating. They keep well for up to 4 days.

Notes

Marinate chicken for at least 30 minutes for best flavor; overnight is ideal. Use chicken thighs for juicier meat. Avoid overcrowding the pan to get a good sear. Add a splash of water if sauce thickens too fast. Let chicken rest before slicing to retain juices. For gluten-free, substitute soy sauce with tamari. Vegetables can be swapped seasonally.

Nutrition

Keywords: teriyaki chicken, meal prep, easy dinner, chicken thighs, rice containers, quick recipe, healthy meal, homemade teriyaki sauce

Find it online: https://juliamadeit.com/easy-flavor-packed-teriyaki-chicken-and-rice-containers-recipe-for-meal-prep/