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Low Calorie Meal Prep Teriyaki Chicken with Broccoli - Simple, Fresh, and Satisfying

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds boneless, skinless chicken breast, cut into bite-size pieces
  • 4 cups broccoli florets (about 2 medium heads)
  • 1 tablespoon avocado or olive oil (for cooking)
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated (or 1/2 teaspoon ground ginger)
  • Salt and black pepper, to taste
  • 1/4 cup low-sodium soy sauce (or tamari for gluten-free)
  • 2 tablespoons rice vinegar
  • 1–1.5 tablespoons honey (or maple syrup), to taste
  • 1/2 cup water
  • 1 tablespoon cornstarch (for thickening)
  • 1 teaspoon toasted sesame oil (optional but flavorful)
  • Red pepper flakes, a pinch (optional for heat)
  • 2–3 cups cooked brown rice or cauliflower rice (to keep it lower calorie, use cauliflower rice or a smaller portion of brown rice)
  • Sesame seeds and sliced green onions for garnish

Method
 

  1. Make the sauce: In a small bowl, whisk soy sauce, rice vinegar, honey, water, and cornstarch until smooth. Stir in sesame oil and a pinch of red pepper flakes if using. Set aside.
  2. Prep the chicken: Pat the chicken dry and season lightly with salt and pepper. Cutting into even pieces helps it cook quickly and stay tender.
  3. Steam or blanch the broccoli: Steam for 3–4 minutes until bright green and crisp-tender. If blanching, boil for 2 minutes, then drain and rinse under cold water. Set aside.
  4. Sauté aromatics: Heat the oil in a large skillet over medium-high heat. Add garlic and ginger; cook for 30 seconds until fragrant, stirring often to avoid burning.
  5. Cook the chicken: Add the chicken to the skillet. Cook for 6–8 minutes, stirring occasionally, until browned and cooked through.
  6. Add the sauce: Reduce heat to medium. Whisk the sauce once more, then pour it into the pan. Stir as it thickens, about 1–2 minutes. If it gets too thick, add a splash of water.
  7. Toss in the broccoli: Add the broccoli to the skillet and fold gently to coat everything in the sauce. Taste and adjust seasoning with pepper or a touch more vinegar for brightness.
  8. Assemble meal prep bowls: Divide the chicken and broccoli into 4–5 containers. Add 1/2 cup cooked brown rice or a generous portion of cauliflower rice if desired. Garnish with sesame seeds and green onions.
  9. Cool before sealing: Let containers cool for 10–15 minutes before closing to prevent condensation and soggy texture.