Meal Prep Teriyaki Chicken
Serves 1
Directions
- 1Wash short grain rice until the water runs clear.
- 2Cook the rice in a rice cooker.
- 3Cut off any excess fat from the chicken thighs.
- 4Lightly season chicken thighs with salt and pepper on both sides.
- 5Spray chicken thighs with a little oil.
- 6Broil chicken thighs in the oven for about 6 minutes on each side.
- 7Blanch some broccolini for a couple of minutes.
- 8Make the teriyaki sauce by heating together sake, mirin, sugar, and honey.
- 9Grate in some garlic and ginger into the sauce mixture.
- 10Once the sugar is dissolved, add low sodium soy sauce and the juices from the chicken.
- 11Bring the sauce to a simmer.
- 12Add a corn starch slurry to thicken the sauce.
- 13Coat the chicken thighs in the teriyaki sauce.
- 14Broil the chicken thighs in the oven again until they are nice and charred.
- 15Slice up the cooked chicken.
- 16Portion out the chicken, rice, and broccolini.
Ingredients
- 10 chicken thighs boneless skinless
- to taste Salt
- to taste pepper
- 5 tbsp low sodium soy sauce
- 3 tbsp mirin
- 3 tbsp sake
- 1 tbsp sugar
- 1 tbsp honey
- 2 tsp garlic grated
- 2 tsp grated ginger
- 1 tsp cornstarch
- 2 tbsp water
- 1.5 cups rice
- 1.5 cups water
- 1 lbs broccolini
Equipment
rice cookeroven
Tips
- This dish is around 750 calories with 65 grams of protein.
- It is a staple for meal prep rotations.
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