Recipe Overview

A balanced bowl combining marinated teriyaki chicken, fiber-rich brown rice, roasted veggies, and a sticky-sweet sauce. Perfect for pre-event carb-loading, post-workout recovery, or meal prep.

Prep Time: 15 minutes
Cook Time: 25 minutes
Cooking Difficulty: Easy
Servings: 4

Ingredients

Protein

• 1.5 lbs chicken breast (sliced into strips)
• ¼ cup low-sodium soy sauce (or tamari for gluten-free)
• 2 tbsp honey (or maple syrup for vegan)
• 2 cloves garlic (minced)
• 1 tbsp fresh ginger (grated)
• 1 tbsp sesame oil

Carbs

• 2 cups cooked brown rice (or 1 cup dry)
• 1 large sweet potato (diced, optional for extra carbs)

Veggies

• 1 red bell pepper (sliced)
• 1 cup broccoli florets
• 1 medium carrot (julienned)
• 1 tbsp olive oil

Garnishes & Supplements

• 1 tbsp sesame seeds
• Optional: 1 scoop BCAA powder (mixed into teriyaki sauce)
• Optional: 1 tsp collagen peptides (stirred into rice)

Professional Chef-Level Instructions

Prep Work

1. Marinate Chicken: Whisk soy sauce, honey, garlic, ginger, and sesame oil. Toss chicken in marinade; refrigerate 15+ minutes.
2. Cook Rice: Rinse 1 cup brown rice. Cook in 2 cups water for 18–20 minutes until tender. Fluff and set aside.

Cooking

1. Roast Veggies:
   • Toss bell pepper, broccoli, carrot, and sweet potato (if using) with olive oil, salt, and pepper.
   • Roast at 425°F (220°C) for 20 minutes until caramelized.
2. Sear Chicken:
   • Heat a skillet over medium-high. Remove chicken from marinade (reserve sauce). Sear 5–6 minutes per side until golden.
   • Pour reserved marinade into the pan; simmer 2–3 minutes until thickened into a glaze.
3. Optional BCAA Boost: Stir 1 scoop unflavored BCAA powder into the teriyaki glaze for muscle recovery support.

Assembly

1. Layer brown rice in bowls. Top with roasted veggies, chicken, and drizzle with teriyaki glaze. Garnish with sesame seeds.

Detailed Nutrition Facts (per serving)

*Based on a 2,000-calorie diet. Includes sweet potato; values vary with substitutions.*

Variations & Substitutions

• Vegetarian: Swap chicken for crispy tofu or tempeh.
• Gluten-Free: Use tamari instead of soy sauce.
• Extra Carbs: Add ½ cup pineapple chunks or jasmine rice.
• Low-Sugar: Replace honey with 1 tbsp monk fruit syrup.

Pro Tips & Tricks

1. Meal Prep: Double the recipe and store in portioned containers for 4 days.
2. Crispier Veggies: Air-fry at 400°F for 12 minutes instead of roasting.
3. Sticky Rice Hack: Use sushi rice for a stickier texture.

How to Serve

• Hot: Serve immediately with a side of miso soup or steamed edamame.
• Cold: Chill rice and chicken for a refreshing next-day lunch (drizzle sauce before eating).

How to Store

• Fridge: Store components separately in airtight containers for up to 4 days.
• Freezer: Freeze cooked chicken and rice for up to 2 months.

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