Low Calorie & High Protein Japanese Teriyaki Chicken Meal Prep for a Week!
Ingredients (1 serving for 5 day meal prep)
・1.6 lb (750g) Chicken thigh without skin
・1 tbsp + 1 tsp Sake☆
・1 tbsp + 1 tsp Soy sauce☆
・1.5 tsp Grated ginger☆
・A pinch of Salt and pepper☆
・1.5 tbsp Potato starch
・1.5 tsp Oil
・2-3 tbsp Sake
Teriyaki sauce
・3 tbsp Soy sauce★
・3 tbsp Mirin★
・3 tsp Sugar★
・2 tsp Oyster sauce★
Mixed rice*
・1.6 lb (750g) Raw rice (Japanese short grain rice)
・1.6 lb (750g) Chicken tenders
・1 tbsp + 2 tsp Sake◇
・2.5 tsp Soy sauce◇
・1 tsp Grated garlic◇
・5.3 oz (150g) Carrot
・1.7 oz (50g) Canned corn
・4.2 cups (1L) Water
・1 tbsp + 2 tsp Dashi powder◆
・1 tbsp + 2 tsp Shantung◆
・1 tbsp + 2 tsp Soy sauce◆
*Because the amount of the rice and the chicken is large, please do it in a large pot or make it in several batches.
Direction
- [Teriyaki chicken] Remove the skin from the chicken, remove excess stringy and fatty parts, and marinate the chicken in ☆.
- After a while, dust with potato starch and fry in an oiled frying pan. Cook on one side over medium heat for 4 minutes, then reduce heat when browned. Add a little sake (or white wine), cover and steam over low heat for 5 minutes.
- Turn chicken over and steam over low heat for 4 minutes. Take out the chicken once, turn the heat off, and add ★ in the frying pan. (Use the juices from the chicken as is.)
- Bring the sauce to a light simmer, add the chicken and toss the chicken with the sauce.
- [Mixed rice] Rinse rice clean and drain in a colander. Cut chicken into bite-sized pieces, and marinate the chicken in ◇.
- Put the drained rice, water, and ◆ into a big pot. Stir well, and add thinly sliced carrot. Spread the carrot evenly, then spread the chicken evenly on top of the carrots.
- Cover and bring to a boil. Once boiling is confirmed, reduce heat to low and simmer for 20 minutes. When there is a slight smell of burning and the water in the pot is completely gone, it is done. Add corn and mix to taste.