Honey Teriyaki Chicken & Rice
Serves 8
Directions
- 1Toss 48oz boneless skinless chicken thighs into your slow cooker.
- 2Add 75g soy sauce, 30g dark soy sauce, 80g honey, 60g mirin, 30g ginger paste, and 15g garlic paste into the slow cooker with the chicken.
- 3Add a corn starch slurry made with 3 Tbsp cornstarch and 4 Tbsp cold water into the slow cooker to thicken the sauce.
- 4Stir all ingredients together in the slow cooker to combine.
- 5Cover the slow cooker and cook on high for 4-5 hours or on low for 5+ hours until the chicken is cooked through.
- 6Once cooked, remove the chicken from the slow cooker.
- 7Add 480g (2.5 cups) of fully cooked short grain or sushi rice directly into the slow cooker with the sauce.
- 8Add chopped green onions and sesame seeds into the slow cooker with the chicken and rice.
- 9Mix everything in the slow cooker together until well combined.
- 10To make the Low-Cal Yum Yum Sauce, mix 100g low-fat mayo, 100g 0% Greek yogurt, and 75g sriracha in a bowl.
- 11Season the sauce with salt, pepper, and garlic powder to taste, and add milk as needed for desired consistency.
- 12Portion the honey teriyaki chicken and rice into meal prep containers.
- 13Drizzle the Low-Cal Yum Yum Sauce over each portion.
- 14Garnish with additional chopped green onions and sesame seeds.
- 15These meals can be stored frozen and reheated for delicious lunches throughout the week.
Ingredients
- 1360 g boneless skinless chicken thighs
- 75 g soy sauce
- 30 g dark soy sauce
- 80 g honey
- 60 g mirin
- 30 g ginger paste
- 15 g garlic paste
- 3 Tbsp cornstarch
- 4 Tbsp cold water
- 480 g short grain or sushi rice
- 100 g low-fat mayo
- 100 g 0% greek yogurt
- 75 g sriracha
- salt
- pepper
- garlic powder
- milk
- 2 stalks green onions
Equipment
slow cookerpotbowl
Tips
- For easier portioning and to allow the rice to soak up flavor, mix the cooked rice directly with the chicken in the slow cooker, or keep them separate if preferred.
- For the Low-Cal Yum Yum Sauce, adjust milk as needed for desired consistency.
- For the corn starch slurry, it's recommended to add it after the chicken is done cooking and let it sit uncovered for 15-20 minutes to better assess the need for thickening post-cooking, rather than before cooking as shown in the video for convenience in meal prep context, but still possible as shown in the video if you prefer to set and forget it in your slow cooker meal prep. You can add more or less depending on the amount of liquid present after slow cooking to thicken the sauce to your liking. The way it's shown in the video is adding it to the raw ingredients which still cooks to the correct consistency needed, and that's okay too. This way is for a more set and forget meal prep approach. However, if you want full control of your sauce thickness, add corn starch slurry after cooking the chicken for the first time, when the chicken is fully cooked.
- This recipe is suitable for storing frozen and reheating for lunches throughout the week, meaning it's freezer-friendly.
- This is Episode 7 of the Slow Cooker Meal Prep Series, implying there are other slow cooker recipes for meal prepping if you need variety. The recipe is also high protein and low fat overall and is geared towards meal prepping as part of a healthy diet.
- The total calories, protein, carbs and fats per serving are mentioned, allowing for easy macro tracking and fitting into a diet for fitness purposes or healthy eating in general.
- Using chicken thighs means the chicken is tender and juicy when cooked, which adds to the delicious taste of the dish. It also suggests that the recipe focuses on flavor while still being a high-protein, healthy option.
- The ingredients list for the Low-Cal Yum Yum sauce is flexible with the seasonings (salt, pepper, garlic powder) to taste and milk as needed for consistency, giving you control over the sauce profile and ensuring it's to your liking. Also, low-fat mayo and 0% greek yogurt are used to create a low-calorie sauce. This is helpful for controlling your fat and calorie intake, especially for meal prep.
- The slow cooker cooking times vary depending on the setting used, allowing you flexibility in meal preparation according to your schedule. The cooking times are 4-5 hours on high, or 5+ hours on low.
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