50+ Meal Prep Ideas And Recipes
Looking for healthy meal prep ideas? This Chicken Teriyaki Bento Box showcases pan-seared teriyaki-glazed chicken, spicy edamame, rice, and a simple soy/sesame-dressed salad. Prepare this healthy spread of Japanese-inspired dishes the night before for lunch the next day.
Servings: 1 bento box
Calories: 586kcal
Ingredients
- 1 chicken thigh - or chicken breast - boneless
- 1/2 tablespoon sesame oil
Teriyaki sauce:
- 1 tablespoon soy sauce - or 3 tablespoons low sodium soy sauce
- 1/4 cup water
- 1 teaspoon raw brown sugar
- 1 tablespoon rice vinegar
- 1 teaspoon fresh grated ginger
Toppings:
- 1 teaspoon sesame seeds
- 1/2 cup spicy edamame
- ¾ cup cooked brown rice - around ¼ cup (50 g) uncooked rice per bento box
Salad
- 2 cup mixed salad leaves
- 2-3 finely sliced radish
- 1 teaspoon sesame seeds
- 1/4 tablespoon sesame oil
- 1/2 tablespoon rice vinegar
- 1/2 tablespoon soy sauce
- 1 teaspoon raw brown sugar
Instructions
Chicken Teriyaki
- Heat the oil in a large frying pan over high heat.
- Add the chicken and let it brown for 3 minutes on each side, then remove from the pan and set aside.
- Combine the sauce ingredients and pour into the pan.
- Let the sauce come to a boil and cook for 1-2 minutes until it starts to thicken. Then add the chicken and its resting juices back into the pan.
- Cook for 2-4 minutes, turning it quite often until the chicken is cooked through and the sauce is nice and sticky.
- Remove from the heat, let it rest for a few minutes, and cut into slices.
Salad
- In a small bowl, whisk together the rice vinegar, soy sauce, sesame oil, and water and set it aside.
- In another bowl, toss the mixed salad leaves, radish, and sesame seeds together with the dressing (see note 1).
Bento Box Assembly
- Assemble all ingredients into your bento box.
- Let everything cool down at room temperature before sealing.
- Enjoy your bento box at room temperature.
Notes
Note 1: It’s best to add the dressing only before consuming this salad.
How to Store: Keep your bento box refrigerated and grab it as you head out the next day. If it will be at room temperature for more than a few hours, tuck an icepack in the box.
*Nutrition information is a rough estimate per serving.
Nutrition
Calories: 586kcal | Carbohydrates: 58g | Protein: 40g | Fat: 22g | Sugar: 11g