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Easy Flavor-Packed Teriyaki Chicken Meal Prep Recipe for Healthy Dinners

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A quick and easy teriyaki chicken meal prep recipe featuring tender chicken thighs with a homemade sweet-savory teriyaki glaze, perfect for busy weeknights and healthy dinners.

Ingredients

Scale
  • 2 lbs boneless, skinless chicken thighs
  • 1 tablespoon vegetable oil
  • Salt and freshly ground black pepper to taste
  • ½ cup low-sodium soy sauce
  • ¼ cup water
  • 3 tablespoons honey (or maple syrup for a vegan twist)
  • 2 tablespoons rice vinegar
  • 2 teaspoons freshly grated ginger
  • 2 cloves garlic, minced
  • 1 tablespoon cornstarch mixed with 2 tablespoons cold water
  • 3 cups cooked jasmine rice (or brown rice)
  • Steamed broccoli or snap peas
  • Sesame seeds for garnish
  • Sliced green onions for garnish

Instructions

  1. Prepare the Teriyaki Sauce: In a mixing bowl, combine ½ cup soy sauce, ¼ cup water, 3 tablespoons honey, 2 tablespoons rice vinegar, 2 teaspoons freshly grated ginger, and 2 minced garlic cloves. Whisk well until honey dissolves. Set aside.
  2. Mix Cornstarch Slurry: In a small cup, mix 1 tablespoon cornstarch with 2 tablespoons cold water until smooth.
  3. Season the Chicken: Pat dry 2 lbs boneless, skinless chicken thighs with paper towels. Season lightly with salt and freshly ground black pepper on both sides.
  4. Cook the Chicken: Heat 1 tablespoon vegetable oil in a large skillet over medium-high heat. When hot, add chicken thighs in a single layer. Sear for 5-6 minutes per side or until golden brown and cooked through (internal temp 165°F). Remove chicken and set aside.
  5. Make the Sauce: Reduce heat to medium-low. Pour the prepared teriyaki sauce mixture into the same skillet, scraping up browned bits. Bring to a simmer. Slowly whisk in the cornstarch slurry. Stir continuously until sauce thickens to a glossy glaze, about 2-3 minutes.
  6. Combine Chicken & Sauce: Return the cooked chicken to the skillet, coating each piece evenly with the thickened teriyaki glaze. Let cook together for 2 minutes.
  7. Prepare Rice and Veggies: Steam 3 cups of jasmine or brown rice and your choice of veggies like broccoli or snap peas until tender-crisp.
  8. Assemble for Meal Prep: Portion the chicken, rice, and veggies into 4-5 meal prep containers. Garnish with sesame seeds and sliced green onions.

Notes

Do not overcrowd the pan when cooking chicken to ensure a nice sear. If sauce is too thick, add a splash of water to loosen. Rest chicken a few minutes after cooking for juiciness. Sauce can be made ahead and stored refrigerated for up to a week. For gluten-free, use tamari instead of soy sauce. Fresh ginger and garlic are best for authentic flavor.

Nutrition

Keywords: teriyaki chicken, meal prep, healthy dinner, easy recipe, chicken thighs, homemade teriyaki sauce, weeknight dinner

Find it online: https://blixfood.com/easy-flavor-packed-teriyaki-chicken-meal-prep-recipe-for-healthy-dinners/