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96% would make again

One-Pan Teriyaki Chicken Meal Prep

by Crystal Hatchfeatured in 5 Healthy On-The-Go Meals

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

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    Calories 774
    Fat 8g
    Carbs 126g
    Fiber 8g
    Sugar 27g
    Protein 49g

Estimated values based on one serving size.

Preparation

  1. Preheat the oven to 400º F (200ºC).
  2. 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.
  3. 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.
  4. Season the vegetables and chicken with salt and pepper to taste. Coat everything well with teriyaki sauce, reserving some for later.
  5. Bake for 20 minutes or until the chicken is cooked through and juices run clear.
  6. Remove the pan from oven and let cool. Slice the chicken into strips.
  7. Distribute the chicken and vegetables evenly between 4 resealable containers filled with brown rice, separating vegetables for 4 different dishes, if desired.
  8. Drizzle the remaining sauce over chicken and garnish with sesame seeds and green onion.
  9. Refrigerate up to 4 days.
  10. Enjoy!