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Teriyaki Chicken and Rice Bowl

Lunch, High protein

Teriyaki Chicken and Rice Bowl

A big bowl of charred, sticky sesame teriyaki chicken over white rice with a pile of green onions. Nearly 100 grams of protein. Split it in two for a pair of 380-calorie lunches.

765calories99gprotein67gcarbs10gfat

Per serving. Estimates from USDA and label data, optional ingredients included.

Serves 130 minLevel 3 Bryan's recipe
Open in the Kitchen

Ingredients

  • 11 oz (308 g) grilled chicken breast, cooked weight (about 15 oz / 425 g raw)
  • 8 oz (225 g) cooked white rice, about 1 1/4 cups
  • 2 tbsp G Hughes Sugar Free Sesame Teriyaki (or any sugar-free teriyaki)
  • 2 green onions, sliced (optional)
  • 1 tsp soy sauce, a light drizzle over the rice (optional)
  • Avocado oil spray; garlic powder, salt and pepper

How to make it

  1. Prep everythingPat the 15 oz (425 g) of raw chicken breast dry with a paper towel. Slice the 2 green onions thin. Measure out the 2 tbsp of teriyaki sauce, 1 tsp of soy sauce and the 8 oz (225 g) of cooked white rice.
  2. Season the chickenSpray the chicken lightly on both sides with avocado oil. Season all over with garlic powder, salt and pepper.
  3. Grill the chickenHeat a grill, grill pan or cast iron skillet over medium-high heat for about 5 minutes. Cook the chicken 6 to 7 minutes a side without moving it, until it has good char marks and reads 165°F (74°C) in the thickest part. Rest it 5 minutes on a cutting board.
  4. Glaze with teriyakiCut the chicken into bite-size chunks. Heat a large 12-inch (30 cm) nonstick skillet over medium-high heat, add the chicken and the teriyaki sauce, and toss for about 1 minute. It is ready when the sauce bubbles and turns sticky and glossy.
  5. Warm the riceMicrowave the rice in a covered bowl for 1 to 2 minutes, until steaming hot. Drizzle the soy sauce over it.
  6. Build and storePile the glazed chicken on the rice, spoon any sauce left in the pan over the top and finish with plenty of green onions. To meal prep, split it into two containers and refrigerate up to 4 days. Reheat in the microwave for 1 1/2 to 2 minutes with a splash of water over the rice.
Chef's tipAdd the teriyaki only at the end. Sugar-free sauce is thinner than regular, so a quick 1-minute toss in the hot pan cooks it down into a glaze that actually clings to the chicken.
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Cook Twice, Eat All Week by Bryan Dourado, cover
  • 100+high-protein recipes
  • 6done-for-you weeks
  • 2cook days. Sunday + Wednesday

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Cook twice. Eat all week.

Over 100 high-protein meal prep recipes, 6 done-for-you weeks with grocery lists, Bryan's Pantry seasonings and sauces, and the restaurant system behind it: cook Sunday and Wednesday, eat well all week.

Grocery lists for every week, Bryan's Pantry seasonings and sauces, and the restaurant system that makes it work.

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About the book

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Cook chicken and ground poultry to 165°F (74°C). We cook with avocado oil; swap in any oil if you have an allergy.