Description
Teriyaki Chicken Stir Fry Meal Prep Lunch Boxes are the easiest way to make sure you are ready for the entire work week ahead in under an hour!
Equipment
Oven
Ingredients
For the Chicken Teriyaki
500gramsChicken Thighs, cut into 1 inch pieces (skinless, boneless)
1teaspoonGarlic Paste
1tablespoonOil
1/2cupSoy sauce
3Garlic Cloves, chopped
1inchGinger piece, chopped
1/4cupHoney
2tablespoonsVinegar
1teaspoonChilli Flakes
1 1/2tablespoonsCornstarch
For the Roasted Vegetables and Rice
3cupsMixed Vegetables, diced ((Mushrooms, Bell Peppers, Zucchini, Broccoli))
3tablespoonsOlive Oil
Salt and pepper to taste
2cupsCooked Brown Rice
Instructions
- Preheat oven to 220C/425F. Toss the vegetables in olive oil, salt and pepper and place them on a baking tray. Roast for 20 minutes.
- To make the teriyaki chicken, marinate the chicken in garlic paste for 15 minutes.
- Add oil to a non stick pan, and add the chicken pieces to it. Cook the chicken pieces for 8-10 minutes.
While the chicken is cooking, stir together soy sauce, chopped ginger garlic, honey, vinegar, chilli flakes, cornstarch and 1 1/2 cups water in a bowl.
- Add the sauce to the pan and bring it to a quick boil while stirring continuously. Once the sauce starts thickening up, lower the flame and simmer for 2-3 minutes. Switch off the flame and set aside to cool slightly.
- Let everything come to room temperature before assembling the meal prep boxes. To assemble, divide the rice, roast vegetables and teriyaki chicken in each box. Sprinkle with sesame seeds, shut the lid and refrigerate. You can store these for up to 5 days.
Notes
2. Note 1: Use 2 skinless chicken breasts instead of chicken thighs.
4. Note 2: Cornstarch and cornflour are essentially the same thing, and they are used to thicken sauces. You can use either for this recipe, or use potato starch.
6. You can add vegetables of your choice like zucchini, broccoli, mushroom, bell pepper, onions etc.,
8. This dish can easily be made with readily available stir fry sauces as well. Directly use the packaged stir fry sauce in place of soy sauce, honey and rice vinegar. Add honey depending on your taste in accordance with the flavours of the stir fry sauce.
Nutrition
Calories: 695kcal, Carbohydrates: 65g, Protein: 30g, Fat: 36g, Saturated Fat: 8g, Cholesterol: 123mg, Sodium: 1792mg, Potassium: 705mg, Fiber: 8g, Sugar: 18g, Vitamin A: 7177IU, Vitamin C: 15mg, Calcium: 60mg, Iron: 4mg
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