Teriyaki Chicken and Broccoli Prep
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How Plus works- 635
- CALORIES
- 43g
- PROTEIN
- 68g
- CARBS
- 21g
- FAT
Macros are for one serving as written. Make gives you more servings of the same size; Portion resizes one serving and moves the macros with it.
Ingredients
- 700g (1.5 lb) chicken thigh, boneless skinless, in 3cm / 1in pieces
- 400g (6 cups) broccoli florets
- 240g (1.25 cups) white rice, dry
- 60g (4 tbsp) soy sauce
- 40g (2 tbsp) honey
- 15g (2 tbsp) cornflour
- 12g (4 cloves) garlic, minced
- 10g (2 tsp) fresh ginger, grated
- 1 tbsp (12ml) sesame oil
- 1 tbsp sesame seeds, 2 spring onions
10 ingredients, each with the gram weight the macros above were computed from.
Method
- Cook the rice: 240g to 480ml / 2 cups water, covered, 12 min, then 10 min off the heat.
- Whisk the soy, honey, garlic, ginger and 120ml / 1/2 cup water in a bowl. Hold back the cornflour for now.
- Sear the chicken in the sesame oil over medium-high, 6-7 min, until the pieces have real colour on at least two sides.
- Pour in the sauce and simmer 3 min. Slake the cornflour in 2 tbsp cold water first, then stir it in and cook 1 min more until it coats a spoon.
- Steam the broccoli separately for 4 min only - it should still squeak. It will keep softening in the container all week.
- Plunge the broccoli into cold water for 30 seconds and drain it hard. This is the step that stops it going khaki by Wednesday.
- Cool everything uncovered for 20 min.
- Pack rice, then broccoli, then chicken on top with the sauce over the chicken only. Sauce on rice is a soggy Tuesday.
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How Plus worksTip: under-cook the broccoli by a full minute. Reheating finishes it, and nobody has ever been disappointed by broccoli with some bite left.
EquipmentSkillet, large pot, saucepan with lid
KitSkilletLarge potSaucepan with lid
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KeepsFridge 4 days. The glaze thickens cold and loosens again on reheating.
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Macros are computed from the raw ingredient weights above using USDA FoodData Central reference values. Brands vary, so treat them as close estimates rather than lab figures. Nothing here is medical or dietary advice.