Description
A quick, gluten-free meal prep dinner featuring juicy chicken thighs glazed in a homemade teriyaki sauce, served over fluffy rice with steamed broccoli. Perfect for busy weeknights and makes effortless lunches for the rest of the week.
Ingredients
Scale
- 1.5 pounds boneless, skinless chicken thighs, cut into 1-inch cubes
- 2 cups dry short-grain Japanese rice (or sushi rice)
- 2 large heads broccoli, cut into bite-sized florets
- ½ cup tamari (gluten-free soy sauce)
- 3 tablespoons real maple syrup
- 1 tablespoon rice vinegar
- 4 cloves garlic, minced
- 1 teaspoon fresh ginger, grated (or ½ teaspoon ground)
- 1 tablespoon cornstarch mixed with 2 tablespoons cold water (slurry)
- 1 tablespoon vegetable oil (or avocado/canola oil)
- 2 tablespoons toasted sesame seeds
- 2 stalks green onions, sliced thinly
- Salt and pepper to taste
Instructions
- Rinse the rice under cold water until the water runs clear to remove excess starch. Cook according to package directions (rice cooker or pot method). Let sit off heat for 10 minutes, then fluff with a fork.
- Pat chicken thighs dry and cut into 1-inch cubes. Season lightly with salt and pepper.
- In a small bowl, whisk together tamari, maple syrup, rice vinegar, minced garlic, grated ginger, and the cornstarch slurry until smooth.
- Heat vegetable oil in a large skillet over medium-high heat. Sear chicken in a single layer (cook in batches if necessary) for 3-4 minutes per side until golden brown and cooked through (165°F).
- Reduce heat to medium-low. Pour the sauce over the chicken. Stir constantly for 1-2 minutes until the sauce thickens and coats the chicken in a glossy glaze. Add a teaspoon of water if too thick.
- While chicken glazes, steam broccoli in a steamer basket over boiling water or rice cooker for 3-4 minutes until bright green and tender-crisp.
- Divide rice among meal prep containers. Top with glazed chicken and steamed broccoli. Drizzle with extra sauce, then sprinkle with toasted sesame seeds and sliced green onions.
- Refrigerate in airtight containers for up to 4 days.
Notes
Rinsing the rice is crucial to prevent gummy texture. Toast sesame seeds in a dry pan for 2 minutes for better flavor. If meal prepping for more than 3 days, store sauce separately to prevent rice from getting soggy. Do not freeze as broccoli becomes mushy and rice texture changes. For low-sodium needs, use low-sodium tamari and adjust salt.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Japanese
Nutrition
- Serving Size: 1 bowl per serving
- Calories: 480
- Sugar: 18
- Sodium: 680
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 55
- Fiber: 4
- Protein: 35
Keywords: meal prep, chicken teriyaki, gluten-free, rice bowls, easy dinner, healthy lunch, chicken thighs, broccoli, teriyaki sauce