Teriyaki Chicken with Rice and Vegetables - Perfect Meal Prep for the Whole Week - photo 1
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Teriyaki Chicken with Rice and Vegetables - Perfect Meal Prep for the Whole Week

Pikantne Takeaway Dishes Main Dishes Asian cuisine 60 min Easy 15 wyświetleń ~56.71 PLN - (0)
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Description

Here’s a dish that will revolutionize your approach to takeout cooking! Teriyaki Chicken with fluffy rice and crunchy vegetables is the essence of flavor, health, and organization. This recipe is designed for busy individuals who want to eat deliciously and healthily without spending hours in the kitchen every day. The sweet and salty, thick teriyaki sauce perfectly envelops juicy pieces of chicken, creating an addictive flavor combination. The dish is complemented by blanched vegetables that retain their color and crunch even after a few days in the fridge. It’s a complete, balanced meal that provides protein, carbohydrates, and vitamins. By preparing it once, you gain four delicious lunches for work or school, saving time and money.

Ingredients (14)

Servings:
4
  • Chicken breast 800 g
  • Jasmine rice 300 g
  • Light soy sauce 120 ml
  • Mirin 60 ml
  • Honey 60 ml
  • Garlic 4 ząbki
  • Fresh ginger 30 g
  • Cornstarch 10 g
  • Broccoli 500 g
  • Carrot 2.5 szt.
  • Red bell pepper 1.1 szt.
  • Rapeseed oil 30 g
  • ✨ Opcjonalne
  • White sesame 2 łyżeczki
  • Green onion 1 pęczek
💰 Szacowany koszt dania: ~56.71 PLN (14.18 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation of Ingredients

1

Start by preparing all the ingredients, which will significantly streamline the cooking process. Rinse the chicken breasts under cold water and pat them dry with a paper towel. Remove any membranes and excess fat. Then, cut the meat into cubes about 2-3 cm on each side. Wash the vegetables thoroughly. Divide the broccoli into small florets. Peel the carrot and cut it into sticks (known as julienne) or slices. Cut the bell pepper in half, remove the seeds, and slice it into strips.

Ingredients: Chicken breast, Broccoli, Carrot, Red bell pepper
Use two separate cutting boards - one for raw meat and the other for vegetables, to avoid transferring bacteria. A sharp chef's knife will make the job much easier.
2

Prepare an aromatic base for the sauce. Peel the garlic cloves and crush them using a garlic press or chop them very finely. Peel a piece of ginger using a teaspoon (this is the easiest way) and grate it on a fine grater.

Ingredients: Garlic, Fresh ginger
Store ginger in the freezer - it will be easier to grate and will stay fresh longer. If you don't have a garlic press, chop it, sprinkle with a pinch of salt, and mash it with the flat side of a knife into a paste.

Cooking Rice

3

In a medium pot, add the rice and cover it with cold water. Stir with your hand for about a minute until the water becomes cloudy. Drain the water and repeat the rinsing 2-3 times until the water is almost clear. Then, cover the rice with fresh water (in a 1:2 ratio, so for 300g of rice, use 600ml of water), add a pinch of salt, and bring to a boil. Once the water starts boiling, reduce the heat to the minimum, cover the pot, and cook for 12-15 minutes until the rice absorbs all the water. Do not lift the lid during cooking! After cooking, remove from heat and let it sit covered for another 5-10 minutes.

Ingredients: Jasmine rice
Rinsing the rice removes excess starch, which makes the grains fluffy and prevents them from sticking together after cooking. Keeping the rice covered after cooking allows it to 'rest' and absorb any remaining steam.

Preparation of Teriyaki Chicken

4

In a large skillet or wok, heat the oil over medium heat. When the oil is hot (starting to shimmer), add the chopped chicken. Fry in batches, not overcrowding the pan, for about 5-7 minutes, stirring occasionally, until the meat is golden on all sides and fully cooked through. Transfer the cooked chicken to a plate.

Ingredients: Chicken breast, Rapeseed oil
Frying in batches ensures that the meat is fried, not stewed. This way, it will be juicy and browned. To check if the chicken is done, cut into the largest piece - it should be white inside.
5

Prepare the sauce. In a bowl, combine soy sauce, mirin, honey, grated ginger, and garlic. Mix well. In a separate small bowl, mix the cornstarch with 2-3 tablespoons of cold water until you achieve a smooth slurry without lumps.

Ingredients: Light soy sauce, Mirin, Honey, Garlic, Fresh ginger, Cornstarch
Always dissolve the starch in cold water! Adding it directly to hot liquid will immediately create lumps that are difficult to get rid of.
6

In the same pan where the chicken was cooked, pour in the prepared soy sauce mixture. Heat over medium heat for 1-2 minutes until it starts to gently bubble. Then, while stirring continuously, slowly pour in the cornstarch slurry. Cook for another minute until the sauce noticeably thickens and becomes glossy. Add the cooked chicken back in and mix well to coat each piece with the sauce.

Ingredients: Chicken breast
Use a silicone spatula or whisk to vigorously stir the sauce while adding the starch. This will ensure a smooth consistency. The sauce will thicken as it heats up.

Blanching Vegetables

7

In a large pot, bring water to a boil with a pinch of salt. Prepare a large bowl with cold water and ice cubes. When the water in the pot boils, add the broccoli florets and carrot. Cook for 2-3 minutes. The vegetables should be bright green and slightly softened, but still crunchy. Then, using a slotted spoon, quickly transfer them to the bowl with ice water for about a minute. Finally, add the bell pepper and blanch for just 1 minute, then also transfer to the cold water. Drain the vegetables in a colander.

Ingredients: Broccoli, Carrot, Red bell pepper
Blanching and shocking in ice-cold water is the key to preserving the vibrant colors and crunchiness of vegetables in takeout meals. Regular boiling would cause them to become soft and unappetizing after a few days.

Assembling Boxes (Meal Prep)

8

Prepare 4 food containers (preferably glass with airtight lids). In each container, place an equal portion of cooked rice. Next to the rice, arrange a portion of chicken in teriyaki sauce. Finally, add a portion of blanched, colorful vegetables. If using, sprinkle everything with toasted sesame seeds and chopped green onions. Wait until the meals are completely cool, then seal the containers tightly.

Ingredients: Jasmine rice, White sesame, Green onion
It is absolutely crucial to completely cool meals before sealing and placing them in the refrigerator. Closing warm food will cause condensation, which leads to bacterial growth and sogginess of the ingredients.

Fun Fact

💡

The word 'Teriyaki' comes from two Japanese words: 'teri' meaning shine (given by the sauce) and 'yaki', which means to grill or fry. Traditionally, teriyaki dishes were grilled, and the glaze made from soy sauce, mirin, and sugar created an appetizing, shiny crust on them.

Best for

Codzienny obiad do pracy Szybki posiłek po treningu Planowanie posiłków na cały tydzień Zdrowa alternatywa dla dań na wynos

Tips

🍽️ Serving

The dish is complete on its own. Before serving (after reheating), you can drizzle a bit of sesame oil for extra aroma or add a pinch of chili flakes for heat. It also tastes great with the addition of mung bean sprouts.

🥡 Storage

Store containers in the refrigerator for up to 4 days. To reheat, slightly lift the lid of the container and heat in the microwave for 2-3 minutes. You can also place a damp paper towel on top to help the rice regain its fluffiness. Avoid freezing, as vegetables may lose their crunch.

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