Teriyaki Chicken Meal Prep

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5 from 10 votes

Prep Time: 20

Cook Time: 20

Total Time: 40

Calories: 624kcal

Servings:

Metric - Imperial

Ingredients

Chicken

15 ml Peanut Oil
1 kg Chicken Thigh or Breast, Boneless & Skinless Sliced or Diced
13 g Cornflour Cornstarch

Teriyaki Sauce

60 ml Soy Sauce
30 ml Dark Soy Sauce
80 ml Cooking Sake
80 ml Mirin
12 g Sugar

Brown Rice & Bok Choy

350 g Brown Rice Washed
15 ml Peanut Oil
4 Bok Choy Sliced
5 ml Sesame Oil
Sesame Seeds Small Sprinkle
Salt & Pepper To Taste

Method

Place a pot of water over high heat and bring to a boil. Add the brown rice, stir to prevent clumping, and cook for 28 minutes. Remove and drain. Place the cooked rice back into the pot, cover with 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 to a boil. Reduce the heat to low and simmer for 5 minutes. Remove and set aside.
In a mixing bowl, add the chicken and cornflour and mix to coat.
Place a pan over medium-high heat, add the peanut oil, and sear the chicken for 5 minutes on each side, or until golden. Pour over the teriyaki sauce, mix to combine, and bring to a boil. Reduce the heat to low and simmer for 6 minutes, or until thick and the chicken is cooked through to an internal temperature of 74°C (165°F). Remove and set aside.
Place a clean pan over medium-high heat, add the peanut oil and bok choy, and sauté for 5 minutes, or until golden and al dente. Add the sesame oil and seasoning to taste, mix to combine, and remove from the 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, if using. Dig in.

Chef's Tips

Coat the chicken in cornflour just before searing, not too far ahead of time — it helps the coating cling evenly and thicken the sauce slightly as it simmers, rather than clumping if left to sit.

Let the teriyaki sauce simmer the full 6 minutes with the chicken — that's what reduces it into a properly sticky, glossy glaze rather than a thin, watery sauce.

Don't overcook the bok choy — 5 minutes is enough to get a little colour and keep it al dente; much longer and it turns limp and loses its crunch.

Storage & Reheating

This will keep in the fridge for up to 4 days, or in the freezer for up to 3 months, ideally in separate airtight containers for the rice, chicken, and bok choy. Reheat gently in the microwave or a pan until piping hot throughout, adding a splash of water if the sauce has thickened too much in storage. The bok choy is best reheated briefly to avoid it turning too soft.

Serving 400gCalories 624kcalCarbohydrates 68.6gProtein 51.8gFat 11.3gSaturated Fat 2.1gPolyunsaturated Fat 2.55gMonounsaturated Fat 4.09gCholesterol 146mgSodium 1190.7mgPotassium 943.3mgFiber 2.3gSugar 10.5gVitamin A 61.5IUVitamin C 0.09mgCalcium 23.9mgIron 1.9mg