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    Broccoli Rice Teriyaki Chicken Meal Prep

    June 23, 2018 by Denise Bustard 3 Comments

    Home / Recipes / 30 Minutes / Broccoli Rice Teriyaki Chicken Meal Prep

    Jump to Recipe Jump to Video

    Broccoli rice teriyaki chicken meal prep is a lower-carb and grain-free option that is ready in under 30 minutes! Perfect for lunches on the go or easy dinners.

    Broccoli Rice Teriyaki Chicken Meal Prep

    Disclaimer: this post was sponsored by Mann’s. Thank you for supporting the brands that I love!

    One thing I'm loving about this day and age is all the cool ways we get to enjoy our vegetables!

    When I was a kid, broccoli meant broccoli florets. Raw or steamed. And honestly? I wasn't a huge fan.

    Fast forward to 2018 and we can enjoy our broccoli in so many cool ways! Broccoli tots...broccoli rice...broccoli slaw...you can even spiralize broccoli stems!

    All these options mean new textures, and if you're like me, then texture plays a huge role in your like or dislike for a recipe.

    Today, I'm excited to partner with Mann's to share their delicious Broccoli & Sweet Potato rice. Not only is it super convenient (no need to dig our your food processor to make your own veggie rice!), but it's got the BEST texture!

    I used the veggie rice to make these meal prep bowls. Tons of veggies, super tasty and easy to prep!

    Don't forget to pin this post to save it for later!

    hand holding up bag of Mann's Broccoli and sweet potato rice blend

    large skillet with the broccoli sweet potato rice blend in it

    How to make these meal prep bowls

    Teriyaki is the perfect blend of sweet and savory, and adds so much flavor to chicken. And what pairs perfectly with teriyaki chicken? Broccoli!

    • We start by sauteeing the broccoli rice in some olive oil with salt and pepper. I used two bags to make six portions, so my pan was nice and full!
    • Next, cook the chicken breast until it is cooked through.
    • Sauce time! I shake up my homemade teriyaki sauce while the chicken is cooking, then pour it over top. Turn off the heat when it gets nice and bubbbly/thickened.
    • Portion it out! One generous scoop of Broccoli & Sweet Potato Rice plus some chicken and a drizzle of sauce.

    That's it! Altogether ready in under 30 minutes AND we don't need to dirty another pot to cook up rice. Hello EASY!!

    overhead shot of Broccoli Rice Teriyaki Chicken Meal Prep bowls

    overhead shot of Broccoli Rice Teriyaki Chicken Meal Prep in glass container

    How long are these meal prep bowls good for? They will be good stored in the fridge for up to 4 days. Re-heat until steaming hot and only re-heat one time. You can also freeze these for up to a month! I freeze right in my favorite meal prep containers. Thaw overnight in the fridge, then re-heat until steaming hot.

    How else can I enjoy the Broccoli & Sweet Potato Rice? We also enjoyed a Greek version of this recipe with lemon zest & feta cheese sprinkled over everything (no teriyaki sauce). AND the veggie rice was also awesome baked up in my favorite Healthy Breakfast Egg Muffins. Just put it straight in uncooked for an extra dose of veggies!

    overhead shot of six glass meal prep containers filled with Broccoli Rice Teriyaki Chicken

    Watch the video below to see exactly how I prepped my meal prep bowls. It’s so easy! You can find more of my recipe videos on my YouTube channel, or on Facebook.

    Looking for more meal prep chicken recipes?

    • try these Sticky Slow Cooker Honey Garlic Chicken Thighs
    • this Crockpot Teriyaki Chicken
    • these Crockpot Chicken Fajitas
    • or this post with 7 Slow Cooker Chicken Recipes (you can freeze)
    overhead shot of broccoli rice teriyaki chicken with fork in glass container
    Print Recipe
    5 from 1 vote

    Broccoli Rice Teriyaki Chicken Meal Prep

    Course: Lunch
    Cuisine: Japanese
    Calories: 330kcal
    Author: Denise Bustard
    Servings: 6
    Broccoli rice teriyaki chicken meal prep is a lower-carb and grain-free option that is ready in under 30 minutes! Perfect for lunches on the go or easy dinners.
    Prep Time10 mins
    Cook Time15 mins
    Total Time25 mins

    Ingredients

    • 2 tablespoons olive oil divided
    • 2 14 oz (397 g) bags of Mann's Broccoli & Sweet Potato Rice
    • salt & pepper
    • 2 lbs boneless skinless chicken breast (cut into bite-sized pieces)

    Teriyaki Sauce

    • 5 tablespoons soy sauce (reduced sodium)
    • 3 tablespoons honey (or maple syrup)
    • 1 clove garlic minced
    • 2 teaspoons fresh ginger finely chopped (or ¼ teaspoon powdered ginger)
    • 1 teaspoon sesame oil
    • 1 tablespoon mirin
    • 3 tablespoons water
    • 2 teaspoons cornstarch

    garnish

    • sesame seeds (optional)

    Instructions

    • Heat 1 tablespoon of oil in a large non stick pan over medium heat.
    • Add the Broccoli & Sweet Potato Rice. Sprinkle with salt and pepper to taste. 
    • Cook, stirring occasionally for 5-7 minutes, until slightly softened (but still with some bite to it). Divide evenly between 6 two cup capacity storage containers.
    • Add another 1 tablespoon olive oil to the pan. Add the chicken, sprinkle with more salt and pepper to taste.
    • While chicken is cooking, shake together the teriyaki sauce ingredients.
    • Cook chicken for 5-7 minutes, until cooked through and no pink remains in middle.
    • Once chicken is cooked through, give the teriyaki sauce another shake up, then drizzle over the chicken. Simmer for 1-2 minutes, until bubbly and thickened.
    • Remove pan from heat. Divide the chicken between the meal prep containers and drizzle with sauce from the pan.
    • Sprinkle with sesame seeds if desired.

    Storage

    • Store in the fridge for up to 4 days.
    • This recipe may also be frozen for up to 1 month.

    To serve

    • Heat in the microwave until steaming hot. Stir everything up in the sauce and enjoy!

    Nutrition

    Serving: 1lunch bowl | Calories: 330kcal | Carbohydrates: 27g | Protein: 38g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0g | Cholesterol: 91mg | Sodium: 975mg | Potassium: 565mg | Fiber: 5g | Sugar: 12g
    Tried this Recipe? Pin it for Later!Mention @SweetPeaSaffron or tag #sweetpeasandsaffron

    About Denise Bustard

    Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more. read more

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    Meal prep took me from feeling constantly stressed out about meals to cool, collected and in control. I want to share this amazing and transformational habit with you, so you can feel in control, too!

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