Why Can't I Stop Eating This Teriyaki Chicken Meal Prep?

mirin

🥗Healthier: rice vinegar + sugar

💰Cheaper: white wine + sugar

Rice vinegar + sugar mimics the sweetness and acidity of mirin.

sake

🥗Healthier: white wine

💰Cheaper: rice vinegar

White wine can substitute for sake in flavor.

chicken thighs

🥗Healthier: chicken breast

💰Cheaper: bone-in chicken thighs

Chicken breast is leaner, while bone-in thighs are often less expensive.

Get rice cooking first, using 3 and 3/4 cups cooked rice (about 562 g).

Prepare 2 lb (98 g) of boneless, skinless chicken thighs in a bowl.

Add 1 tbsp (15 g) of oil, 1 tbsp (15 g) of soy sauce, 2 tsp (6 g) of garlic powder, and 1/2 tsp (1.5 g) of white pepper (optional) to the chicken.

Toss the chicken thighs until well coated, optionally using a latex glove for handling.

Line a sheet pan with foil and place a wire rack on top. Spread the chicken in a single layer on the rack.

Bake in a preheated oven at 425°F (218°C) on the bottom rack for 25 minutes.

Prepare the vegetables: Cut 2 crowns of broccoli (1 lb) into small florets and cut 1 medium to large sweet potato (300 g) into larger pieces (about 1/2 inch wide and 1.5 to 2 inches long).

Spray another sheet pan with oil, add the sweet potatoes, and sprinkle with salt. Bake for 10 minutes.

In a small saucepan, combine 1/4 cup (60 g) soy sauce, 1/4 cup (60 g) mirin, 1 tbsp (15 g) white vinegar, 3 tbsp (45 g) water, 2 tbsp (24 g) brown sugar, and 2 cloves (10 g) grated garlic. Whisk together and bring to a light boil.

Reduce heat and simmer the sauce for 8 to 10 minutes, whisking occasionally.

When the sweet potato timer goes off, add the broccoli to the sheet pan, spray with oil, and sprinkle with salt. Bake for an additional 8 to 10 minutes.

Check the teriyaki sauce for thickness; it should lightly coat a spoon when ready. Set aside.

Remove sweet potatoes and broccoli from the oven after their respective cooking times.

Slice the baked chicken into strips and return to the sheet pan. Drizzle with 2/3 to 3/4 of the teriyaki sauce and mix to coat.

Return the chicken to the oven on broil for 5 to 8 minutes for additional browning, keeping an eye on it to prevent burning.

Taste and adjust seasoning with salt as needed before plating.

Divide the cooked rice (3/4 cup or about 112 g per serving) and remaining ingredients into five meal prep containers.

Drizzle the remaining teriyaki sauce over the chicken in each container and optionally sprinkle with sesame seeds.

Let cool before sealing the containers and refrigerating for up to 5 days.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens