Asian Meal Prep Bowls
Meal prep for the entire week with teriyaki chicken, broccoli, bell pepper and brown rice. The sauce is also completely homemade!
A client favorite of mine is the asian meal prep bowl.
It may be a favorite of mine as well. Because the best part of this is the homemade teriyaki sauce.
Yes, there is some added sugar in it. However, as with most homemade meals, you have complete control over what goes into your food. There are no fake chemicals or high fructose corn syrup as commonly found in store-bought or take-out food. So rest assured this version is as healthy as you can get.
The red bell peppers provide a great dose of fiber and the highest amount of vitamin C amongst all peppers. So YAY for red peppers!
The trick to making this healthier is the oil you use. Either olive oil or better still, coconut oil. Coconut oil is high in NATURAL saturated fats. Saturated fats increase the healthy cholesterol (HDLs) and also convert the bad cholesterol (LDLs) into good! All of which lowers your risk of heart disease. YAY again for healthy hearts!
You have healthy carbs in the brown rice and some added vitamins and minerals with the broccoli. Do not overcook the broccoli, or simply add it raw to your meal prep bowls. Overcooking broccoli destroys all the goodness and nutrients.
And as always, feel free to switch the protein up from chicken to beef, pork or even tofu for a vegetarian option.
Asian Meal Prep Bowls
- 1 cup brown rice
- 1 tablespoon olive oil
- 2 red bell pepper, cut lengthwise into strips
- 12 ounces broccoli florets, about 2-3 cups
For the teriyaki chicken
- 1 tablespoon cornstarch
- ⅓ cup reduced sodium soy sauce
- ¼ cup brown sugar, packed
- 3 cloves garlic, minced
- 1 tablespoon freshly grated ginger
- 2 tablespoons honey
- 2 pounds boneless, skinless chicken thighs, cut into 1-inch chunks
- 2 tablespoons olive oil
- 1 teaspoon sesame seeds
- 1 green onion, thinly sliced
- To make the teriyaki chicken, whisk together cornstarch and 1/4 cup water in a small bowl; set aside.
- In a small saucepan over medium heat, add soy sauce, brown sugar, garlic, ginger, honey and 1 cup water; bring to a simmer. Stir in cornstarch mixture until thickened enough to coat the back of a spoon, about 2 minutes; let cool to room temperature. Reserve 1/4 cup and set aside.
- In a gallon size Ziploc bag or large bowl, combine soy sauce mixture and chicken; marinate for at least 30 minutes to overnight, turning the bag occasionally. Drain the chicken from the marinade.
- Heat olive oil in a large skillet over medium heat. Add chicken and cook until golden brown and cooked through, about 3-4 minutes; set aside.
- In a large saucepan of 2 cups water, cook rice according to package instructions; set aside.
- Heat olive oil in a large skillet over medium high heat. Add bell peppers and cook, stirring occasionally, until just tender, about 7-8 minutes.
- Place broccoli florets into a steamer or colander set over a pan of boiling water. Cover and steam for 5 mins, or until cooked through and vibrant green; set aside.
- Divide rice into meal prep containers. Top with bell peppers and broccoli with chicken and reserved soy sauce mixture, sesame seeds and green onion, if desired.