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Easy 5-Day Meal Prep Chicken and Rice Bowls with Teriyaki Sauce

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This easy 5-day meal prep chicken and rice bowls with teriyaki sauce recipe features juicy chicken thighs, fluffy jasmine rice, and a homemade teriyaki sauce that stays fresh and flavorful throughout the week.

Ingredients

Scale
  • 2 lbs boneless, skinless chicken thighs
  • 1 tbsp vegetable oil
  • Salt and pepper to taste
  • ½ cup low-sodium soy sauce
  • ¼ cup brown sugar (packed)
  • 2 tbsp honey
  • 2 cloves garlic, minced
  • 1 tsp fresh ginger, grated
  • 1 tbsp rice vinegar
  • 1 tbsp cornstarch mixed with 2 tbsp cold water
  • 3 cups jasmine rice, rinsed
  • 4 cups water
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 2 green onions, thinly sliced
  • 1 tbsp toasted sesame seeds (optional)

Instructions

  1. Rinse 3 cups of jasmine rice under cold water until water runs clear. Combine rice with 4 cups water in a medium saucepan. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes. Turn off heat and let it rest, covered, for 10 minutes. Fluff with a fork.
  2. In a small bowl, whisk together soy sauce, brown sugar, honey, minced garlic, grated ginger, and rice vinegar. Set aside.
  3. Heat 1 tbsp vegetable oil in a large skillet over medium-high heat. Season chicken thighs with salt and pepper. Add chicken to the pan and sear for about 3-4 minutes on each side, until golden brown but not fully cooked through.
  4. Pour the teriyaki sauce mixture over the chicken in the skillet. Reduce heat to medium-low, cover, and let simmer for 10 minutes.
  5. Stir the cornstarch slurry into the pan. Cook uncovered for 2-3 minutes, stirring occasionally, until the sauce thickens and coats the chicken nicely.
  6. While the chicken simmers, steam broccoli florets for about 4-5 minutes until bright green and tender-crisp. Alternatively, roast bell pepper slices at 400°F for 15 minutes.
  7. Divide jasmine rice evenly into five meal prep containers. Slice the chicken thighs and place on top of the rice. Add steamed broccoli and bell pepper slices on the side.
  8. Sprinkle sliced green onions and toasted sesame seeds over each bowl.
  9. Let the bowls cool slightly before sealing lids. Refrigerate for up to five days. Reheat in the microwave for 2-3 minutes, stirring halfway.

Notes

Do not overcook chicken during searing and simmering to keep it juicy. Rinse rice thoroughly to keep it fluffy and less sticky after refrigeration. Let teriyaki sauce simmer gently to avoid burning. Add a splash of water when reheating if sauce thickens too much. Vegetables can be steamed or roasted for different textures.

Nutrition

Keywords: meal prep, chicken and rice bowls, teriyaki sauce, easy recipe, healthy lunch, make ahead, jasmine rice, chicken thighs

Find it online: https://sofiaspice.com/easy-5-day-meal-prep-chicken-and-rice-bowls-with-teriyaki-sauce-recipe/