Best 5 One Pan Teriyaki Chicken Meal Prep Recipe By Tasty Recipes
In today's fast-paced world, meal prepping has become a popular way to save time and energy while maintaining a healthy and balanced diet. Among the many meal prep options, the "One Pan Teriyaki Chicken Meal Prep Recipe by Tasty" stands out as a flavorful and versatile dish that's easy to make and perfect for busy individuals and families. This recipe utilizes simple ingredients and a single pan to create a delicious and wholesome meal that can be enjoyed throughout the week. With its tender chicken, savory teriyaki sauce, and colorful vegetables, this meal prep recipe is sure to satisfy your taste buds while providing essential nutrients to keep you energized and focused.
Let's cook with our recipes!
WEEKDAY MEAL-PREP CHICKEN TERIYAKI STIR-FRY RECIPE BY TASTY
Here's what you need: chicken breasts, salt, pepper, garlic, soy sauce, honey, sesame seed, onion, small bell peppers, broccoli, green onion, white rice
Provided by Camille Bergerson
Categories Dinner
Time 27m
Yield 4 servings
Number Of Ingredients 12
Steps:
- In a pan, cook cut chicken over medium-high heat until almost done. Salt and pepper to taste.
- Reduce heat to medium and stir in the crushed garlic.
- Add in the soy sauce, honey, and 1 tablespoon of the sesame seeds. Stir until thickened.
- Remove the chicken from the pan, leaving the sauce, and add the vegetables to the pan.
- Cover the pan for several minutes and cook until the vegetables begin to soften, then remove the lid and stir until the sauce is thick again.
- Split the rice, vegetables, and chicken evenly between 4 containers. Top with a sprinkle of sesame seeds and sliced green onion. Refrigerate for up to 4 days.
- Enjoy!
Nutrition Facts : Calories 404 calories, Carbohydrate 49 grams, Fat 6 grams, Fiber 5 grams, Protein 41 grams, Sugar 36 grams
ONE-PAN TERIYAKI CHICKEN MEAL PREP RECIPE BY TASTY
Here's what you need: low sodium soy sauce, water, garlic, cornstarch, honey, skinless chicken breasts, bell pepper, broccoli floret, baby carrot, green beans, salt, pepper, cooked brown rice, sesame seed, green onion
Provided by Crystal Hatch
Categories Lunch
Yield 4 servings
Number Of Ingredients 15
Steps:
- Preheat the oven to 400º F (200ºC).
- 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.
- 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.
- Season the vegetables and chicken with salt and pepper to taste. Coat everything well with teriyaki sauce, reserving some for later.
- Bake for 20 minutes or until the chicken is cooked through and juices run clear.
- Remove the pan from oven and let cool. Slice the chicken into strips.
- Distribute the chicken and vegetables evenly between 4 resealable containers filled with brown rice, separating vegetables for 4 different dishes, if desired.
- Drizzle the remaining sauce over chicken and garnish with sesame seeds and green onion.
- Refrigerate up to 4 days.
- Enjoy!
Nutrition Facts : Calories 774 calories, Carbohydrate 126 grams, Fat 8 grams, Fiber 8 grams, Protein 49 grams, Sugar 27 grams
ONE-PAN CHICKEN & VEGGIE MEAL PREP RECIPE BY TASTY
Here's what you need: sweet potato, brussels sprouts, carrot, broccoli, chicken breast, olive oil, fresh rosemary, fresh thyme, garlic, salt, pepper
Provided by Claire Nolan
Categories Lunch
Yield 4 servings
Number Of Ingredients 11
Steps:
- Preheat oven to 425˚F (220˚C).
- Cut vegetables. Place each in a separate corner of a baking pan lined with parchment paper.
- NOTE: Broccoli and Brussels sprouts cook faster, keep the cuts thicker for those. Sweet potato and carrots take more time - dice them, or cut them thinner.
- Season veggies with olive oil, salt, pepper, rosemary, thyme, and garlic.
- Season both sides of the chicken with olive oil, salt, pepper, and the remaining rosemary, thyme, and garlic over parchment paper.
- Seal parchment paper to keep chicken moist, and place on the center of the baking pan.
- Bake for 25-30 minutes, until chicken is fully cooked and veggies are done to your liking.
- This meal works great with brown rice, so feel free to add some to your meal prep as well.
- Unwrap and slice the chicken.
- Separate veggies into each tupperware with chicken.
- NOTE: If using plastic tupperware, allow food to cool down first
- Can be refrigerated up to 4 days.
- Nutrition Calories: 1556 Fat: 39 grams Carbs: 261 grams Fiber: 19 grams Sugars: 52 grams Protein: 44 grams
- Enjoy!
Nutrition Facts : Calories 310 calories, Carbohydrate 14 grams, Fat 11 grams, Fiber 3 grams, Protein 37 grams, Sugar 3 grams
ONE-POT CHICKEN TERIYAKI WITH RICE RECIPE BY TASTY
Here's what you need: olive oil, chicken breasts, salt, pepper, garlic, ginger, water, white rice, soy sauce, rice vinegar, honey, sriracha, cornstarch, broccoli, carrot, red bell pepper, scallion
Provided by Tasty
Categories Dinner
Yield 4 servings
Number Of Ingredients 17
Steps:
- Heat olive oil in a large nonstick pot on medium heat.
- Add chicken, season with salt and pepper, and sauté for 8 minutes
- Add garlic and ginger, sauté for 2 minutes until fragrant.
- Add 2 cups (480 ml) of water and the rice and stir.
- Cover the pot and bring water to a boil.
- Uncover, stir, then reduce heat to low. Cover and simmer for 15-20 minutes, stirring occasionally to prevent sticking.
- Add broccoli, carrots, and peppers. Stir to combine.
- Add soy sauce, rice vinegar, honey, and Sriracha. Stir to combine.
- Combine ¼ cup (60 ml) of water with the cornstarch to create a cornstarch slurry. Add the cornstarch slurry to the pot and stir, cooking until the sauce thickens (3-4 minutes).
- Enjoy!
Nutrition Facts : Calories 370 calories, Carbohydrate 49 grams, Fat 6 grams, Fiber 3 grams, Protein 28 grams, Sugar 27 grams
ONE-PAN CHICKEN AND VEGGIE MEAL PREP 2 WAYS RECIPE BY TASTY
Here's what you need: red pepper, yellow pepper, small red onion, boneless, skinless chicken breasts, carrots, broccoli floret, snow pea, black beans, brown rice, olive oil, lime juice, honey, garlic, chipotle powder, cumin, salt, pepper, soy sauce, honey, fresh ginger, fresh garlic, sesame oil
Provided by Matthew Johnson
Categories Lunch
Yield 4 servings
Number Of Ingredients 22
Steps:
- Preheat oven to 425˚F/220˚C.
- Spray a parchment paper-lined baking sheet with cooking spray. Place the red pepper, yellow pepper, and red onion on the left half of the sheet and the carrots, broccoli, and snow peas on the right half. Set aside.
- Mix all the ingredients for teriyaki sauce together.
- Pour teriyaki sauce into container and seal.
- Mix the ingredients for the chipotle lime sauce together.
- Pour chipotle lime sauce into container and seal.
- Place chicken on baking sheet with vegetables and coat one half with chipotle lime sauce and the other half with teriyaki sauce. Bake for 25 minutes.
- Remove chicken and slice. Place chicken in containers with a bed of rice and a bed of black beans. Add vegetables and sauce containers. Label each container and refrigerate.
- To serve, microwave each container for two minutes and cover in sauce.
- Enjoy!
Nutrition Facts : Calories 1802 calories, Carbohydrate 310 grams, Fat 41 grams, Fiber 21 grams, Protein 56 grams, Sugar 98 grams
Tips:
- To save time, use pre-cooked rice or microwaveable rice packets. - If you don't have teriyaki sauce, you can make your own by combining soy sauce, brown sugar, rice vinegar, and garlic. - To make the chicken more flavorful, marinate it in the teriyaki sauce for at least 30 minutes before cooking. - If you don't have broccoli, you can use other vegetables such as snap peas, carrots, or bell peppers. - To make the meal more complete, serve it with a side of steamed rice or quinoa.Conclusion:
This one-pan teriyaki chicken meal prep recipe is a delicious and healthy way to save time and money during the week. The chicken is tender and flavorful, the vegetables are crisp and colorful, and the teriyaki sauce is sweet and savory. This recipe is also easy to customize to your own liking, so you can make it as spicy or mild as you like. Whether you're looking for a quick and easy weeknight meal or a healthy lunch to take to work, this one-pan teriyaki chicken meal prep recipe is a great option.
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