One-Pan Teriyaki Chicken Meal Prep
featured in 5 Healthy On-The-Go Meals
Savor the flavors of the East with this One-Pan Teriyaki Chicken Meal Prep that's as easy as it is delicious. Perfect for busy weeknights, this dish will have your taste buds singing and your meal prep game on point!
Tasty Team
94% would make again
Total Time
35 minutes
35 min
Prep Time
15 minutes
15 min
Cook Time
20 minutes
20 min
Total Time
35 minutes
35 min
Prep Time
15 minutes
15 min
Cook Time
20 minutes
20 min
Ingredients
for 4 servings
- ½ cup low sodium soy sauce (120 mL)
- 3 tablespoons water
- ½ tablespoon garlic, minced
- 1 tablespoon cornstarch
- 4 tablespoons honey
- 3 skinless chicken breasts
- ½ bell pepper, sliced
- 1 cup broccoli floret (250 g)
- 1 cup baby carrot (120 g)
- 1 cup green beans (360 g), trimmed
- salt, to taste
- pepper, to taste
- 2 cups cooked brown rice (460 g), for serving
- sesame seed, for garnish
- green onion, for garnish
Nutrition Info
- Calories 435
- Fat 5g
- Carbs 53g
- Fiber 6g
- Sugar 16g
- Protein 42g
Estimated values based on one serving size.
Preparation
- Preheat the oven to 400º F (200ºC).
- In a medium saucepan over medium heat, whisk together the soy sauce, water, garlic, cornstarch, and honey. Allow the sauce to begin bubbling, then stir until sauce thickens. Remove from the heat.
- Spoon a little of the teriyaki sauce onto the center of a large parchment-lined baking sheet. Lay the chicken on top of the sauce. Arrange the bell pepper, broccoli, green beans, and carrots out on either side of the chicken.
- Season the vegetables and chicken with salt and pepper to taste. Coat everything well with teriyaki sauce, reserving some for later.
- Bake for 20 minutes or until the chicken is cooked through and juices run clear.
- Remove the pan from oven and let cool. Slice the chicken into strips.
- Distribute the chicken and vegetables evenly between 4 resealable containers filled with brown rice, separating vegetables for 4 different dishes, if desired.
- Drizzle the remaining sauce over chicken and garnish with sesame seeds and green onion.
- Refrigerate up to 4 days.
- Enjoy!
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