Chicken Teriyaki Meal Prep

Delicious, healthy and super easy meal prep. As seen in episode 4 of our youtube series "HOW TO MEAL PREP LIKE A BOSS".

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Cook: 25 minutes


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Firstly mix together soy sauce, dark soy sauce, honey, sesame seed oil and water in a small bowl until fully combined and honey is dissolved.
For fried rice, heat olive oil in wok or frying pan and add onion, carrots and green beans. Season lightly, then fry for 5 mins until soft, stirring constantly. Now, add packet rice to pan, break up any clumps and stir rice into veg. Add soy sauce, sesame seed oil and Chinese five spice and stir until fully combined, then set aside.
Heat a separate non-stick pan and add a few sprays of low calorie cooking spray, then add chicken along with some seasoning and cook for 5 mins, until cooked through. Add garlic and ginger, stir well and continue to cook for 2 mins before adding teriyaki sauce. Bring sauce to a simmer on a medium-low heat and leave to cook until sauce thickens considerably and becomes sticky.
Steam you're veg and you're ready to serve up you meal prep. Garnish chopped cashews and sesame seeds. Store in fridge and eat within 3-4 days.

Nutritional Info

Per serving:
Cals – 576
Carbs – 72g
Protein – 32g
Fat – 17g


Serves 4

For Teriyaki Chicken:

  • Tbsp of soy sauce.
  • Tbsp of dark soy sauce.
  • 2 tbsp of honey.
  • Tbsp of sesame seed oil.
  • 50ml of warm/hot water.
  • 400g of chicken breast - diced.
  • 3 cloves of garlic - grated.
  • 2-3cm cube of ginger - grated.
  • A few sprays of low calorie cooking spray.

For Fried Rice:

  • Tsp extra virgin olive oil.
  • 1 onion - chopped.
  • 1 carrot - chopped.
  • A handful of green beans - chopped.
  • 3 microwaveable packets of rice.
  • Tbsp of soy sauce.
  • Tbsp of sesame seed oil.
  • Tsp of Chinese five spice.

To serve:

  • Tenderstem broccoli.
  • 2 Pak Choi.
  • A handful of chopped cashews.
  • Sesame seeds.

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