Description
These easy meal prep boxes feature juicy teriyaki chicken, crisp broccoli, and nutty brown rice for a balanced, flavorful lunch that stays fresh all week. Perfect for busy schedules, this healthy recipe is customizable, crowd-pleasing, and comes together in under 45 minutes.
Ingredients
- 1.5 lbs boneless, skinless chicken breasts (or thighs)
- 1 tbsp olive oil
- Salt & pepper, to taste
- 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
- 3 tbsp honey (or maple syrup for vegan)
- 2 tbsp rice vinegar
- 2 tbsp water
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 1 tbsp cornstarch (mixed with 2 tbsp water for slurry)
- 1 tsp sesame oil (optional)
- 3 cups fresh broccoli florets (about 10 oz)
- 2 cups cooked brown rice (about 10 oz)
- Chopped scallions (optional, for garnish)
- Sesame seeds (optional, for garnish)
Instructions
- Trim and slice chicken breasts into bite-sized pieces (about 1-inch cubes). Cut broccoli into small florets. Cook rice according to package directions.
- In a small bowl, whisk together soy sauce, honey, rice vinegar, water, garlic, ginger, and sesame oil (if using). In a separate bowl, mix cornstarch with water to make a slurry.
- Heat olive oil in a large nonstick skillet over medium-high heat. Add chicken, season with salt and pepper, and sauté for 6-8 minutes until golden and cooked through.
- Pour the teriyaki sauce mixture over the cooked chicken. Simmer for 2-3 minutes, then stir in the cornstarch slurry. Cook another 2-3 minutes until the sauce thickens and coats the chicken.
- Bring 1 inch water to a boil in a saucepan. Add broccoli florets, cover, and steam for 3-4 minutes until bright green and tender-crisp. Drain and set aside.
- Divide cooked rice evenly among 5 containers (about 1/2 cup each). Add equal portions of teriyaki chicken and top with steamed broccoli. Sprinkle with sesame seeds and scallions if desired.
- Let everything cool before sealing containers. Refrigerate boxes for up to 5 days. Reheat in the microwave for 1-2 minutes (lid off, cover with a damp paper towel).
Notes
Let everything cool before sealing containers to prevent soggy rice. Use tamari or coconut aminos for gluten-free. Swap brown rice for cauliflower rice for low-carb. Add extra veggies or pineapple for variety. For best results, sear chicken in batches and thicken sauce with cornstarch slurry. Boxes keep fresh for up to 5 days and can be frozen.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Lunch
- Cuisine: Asian
Nutrition
- Serving Size: 1 meal prep box (abo
- Calories: 370
- Sugar: 10
- Sodium: 650
- Fat: 8
- Saturated Fat: 1.5
- Carbohydrates: 40
- Fiber: 5
- Protein: 28
Keywords: teriyaki chicken, meal prep, healthy lunch, broccoli, brown rice, easy recipe, Asian, gluten-free option, dairy-free, high protein