Teriyaki Chicken Meal Prep
Ingredients
Chicken
- 1 Tbsp (20ml) - Peanut Oil
- 1kg (2.2lbs) - Chicken Thigh or Breast, Sliced Into Strips
- 1 ½ Tbsp (20g) - Corn Flour or Starch
Teriyaki Sauce
- 60ml (¼ Cup) - Soy Sauce
- 40ml (2 Tbsp) - Dark Soy Sauce
- 70ml (¼ Cup + 2 tsp) - Cooking Sake
- 70ml (¼ Cup + 2 tsp) - Mirin
- 15g (3 tsp) - Sugar
Brown Rice & Bok Choy
- Water To Fill Saucepan
- 350g (12.35oz) - Brown Rice
- 1 Tbsp (20ml) - Peanut Oil
- 4 - Large Bok Choy, Washed & Sliced
- 1 tsp (5ml) - Sesame Oil
- Seasoning To Taste
Method
- Place a pot of water over high heat and bring it to a boil. Add in the brown rice, stir to prevent any clumps and cook for 28 minutes. Remove and drain. Place the cooked rice back into the pot, place on a lid and let it steam for 8 minutes off the heat. Remove the lid, fluff with a fork or spatula and set aside.
- In a small saucepan, add all the teriyaki ingredients. Place over high heat and bring it to a boil. Reduce heat to low and simmer for 5 minutes. Remove and set aside.
- In a mixing bowl, add the chicken thigh and cornflour and mix to coat.
- Place a pan over medium-high heat, add peanut oil and sear the chicken for 5 minutes on each side or until golden and slightly crisp. Pour over the teriyaki sauce, mix to combine and bring to a boil. Reduce heat to low and simmer for 6 minutes or until thick. Remove and set aside.
- Place a clean pan over medium-high, add peanut oil and bok choy and saute for 5 minutes or until golden and al dente. Add the sesame oil and seasoning to taste, mix to combine and remove from heat.
- To serve, place the brown rice on one side of the meal prep containers, the bok choy in the centre and the teriyaki chicken on the other. Garnish with sesame seeds (optional). Dig in.
Calories 661kcalCarbohydrates 69gProtein 47gFat 19gSaturated Fat 4gPolyunsaturated Fat 5gMonounsaturated Fat 8gTrans Fat 1gCholesterol 190mgSodium 1306mgPotassium 735mgFiber 3gSugar 7gVitamin A 4071IUVitamin C 41mgCalcium 146mgIron 4mg