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Healthy Chicken Teriyaki 30 Minute Meal Prep

February 25, 2020 1 min read

Healthy Chicken Teriyaki 30 Minute Meal Prep


For the Teriyaki Sauce
1 tbsp fresh ginger - grated
4 cloves garlic - minced
1/2 cup soy sauce
1/3 cup brown sugar
2 tbsp rice wine vinegar
1/4 cup water
1 tsp corn starch

For the Roasted Chicken and Vegetables
2 lbs Chicken tenders
2 cups broccoli florets
4 large carrots - chopped
1 cup pineapple - chopped
olive oil
salt + pepper

For the Chicken Teriyaki Meal Prep
2 cups cooked quinoa
sugar snap peas, edamame, cherry tomatoes - optional
Additional Teriyaki Sauce


For the Teriyaki Sauce

  1. Whisk together all ingredients for the Teriyaki sauce to a small sauce-pot over medium heat. Bring to a low boil and reduce heat to low.
  2. Simmer until sauce just starts to thicken.
  3. Set aside.

For the Roasted Chicken and Vegetables

  1. Preheat oven to 400 degrees F. Line 1-2 large baking sheets with parchment paper. Set aside.
  2. Transfer chicken tenders to the prepared baking sheet, drizzle with olive oil and sprinkle with salt and pepper.
  3. Add the carrots, broccoli, and pineapple to a large bowl and toss with olive oil, salt, and pepper. Transfer to the baking sheets with the chicken tenders.
  4. Transfer baking sheet(s) to the preheated oven and bake for approximately 20 minutes, or until internal temperature of the chicken registers 160 degrees.
  5. Remove from the oven and drizzle with teriyaki sauce.

The Meal Prep

  1. Add approximately 1/2 cup cooked quinoa to each meal prep bowl and divide the roasted chicken and vegetables between bowls.
  2. Add any additional fresh vegetables such as sugar snap peas, edamame, or cherry tomatoes, if desired.
  3. Drizzle with additional teriyaki sauce. Enjoy!

4 Meal Serving

Nutritional Facts:
Calories: 531kcal | Carbohydrates: 56g | Protein: 57g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 145mg | Sodium: 1961mg | Potassium: 1515mg | Fiber: 6g | Sugar: 27g | Vitamin A: 12405IU | Vitamin C: 68.2mg | Calcium: 104mg | Iron: 3.8mg

Prep Time: 10 Mins
Cook Time: 20 Mins
Total Tiem: 30 Mins

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