Description
A budget-friendly, kid-approved meal prep recipe featuring juicy chicken thighs in a sweet and savory teriyaki glaze, served over fluffy rice with steamed veggies. Ready in about 20 minutes and perfect for saving weeknight dinners.
Ingredients
Scale
- 2 pounds boneless, skinless chicken thighs
- 1 tablespoon salt and pepper (for seasoning chicken)
- 1 tablespoon oil (for cooking chicken)
- ½ cup soy sauce
- ¼ cup brown sugar
- 2 tablespoons rice vinegar
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon cornstarch
- 2 tablespoons cold water (for cornstarch slurry)
- 2 cups long-grain white rice (Jasmine preferred)
- 4 cups water (for rice)
- 2 cups broccoli florets (frozen or fresh)
- 1 large carrot, julienned or shredded
- 3–4 stalks green onions, sliced
- 1 tablespoon sesame seeds (toasted or raw)
Instructions
- Rinse the rice under cold water until the water runs clear to remove excess starch.
- Cook the rice with water in a rice cooker or pot (bring to boil, simmer 18 minutes, rest 10 minutes, then fluff).
- In a small bowl, whisk together soy sauce, brown sugar, rice vinegar, minced garlic, and grated ginger until sugar is dissolved.
- In a separate tiny bowl, mix cornstarch with 2 tablespoons of cold water to create a slurry.
- Pat chicken thighs dry and cut into 1-inch chunks. Season with salt and pepper.
- Heat oil in a large skillet over medium-high heat. Cook chicken in a single layer for 3-4 minutes per side until golden brown and cooked through (165°F). Remove chicken and set aside.
- Reduce heat to medium. Pour the soy sauce mixture into the skillet with chicken drippings and simmer for 1 minute.
- Stir the cornstarch slurry again and pour into the sauce. Stir constantly for 30-60 seconds until the sauce thickens and coats the back of a spoon.
- Return chicken to the skillet and toss to coat in the sauce. Remove from heat.
- Steam broccoli and carrots (microwave with a splash of water for 3-4 minutes or use a steamer basket) until tender-crisp.
- Assemble bowls by dividing rice among containers, topping with chicken and sauce, adding veggies, and sprinkling with sesame seeds and green onions.
- Let cool completely before storing in airtight containers in the fridge for up to 4 days.
Notes
Use chicken thighs for juiciness; breast meat dries out when reheated. Rinse rice thoroughly to prevent gumminess. Let bowls cool completely before refrigerating to prevent condensation. Sauce can be doubled and stored in the fridge for a week. For a spicy version, add sriracha or chili flakes. For gluten-free, use tamari instead of soy sauce.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl per serving
- Calories: 520
- Sugar: 18
- Sodium: 900
- Fat: 10
- Saturated Fat: 2
- Carbohydrates: 65
- Fiber: 3
- Protein: 35
Keywords: chicken teriyaki, meal prep, rice bowls, family dinner, budget meals, easy dinner, chicken thighs, teriyaki sauce, healthy lunch