As the week rolls in, there’s nothing quite like the satisfaction of being organized and prepared with healthy and delicious meals ready to go.
This week, I dove into making Asian Meal Prep Bowls, inspired by Chungah Rhee from Damn Delicious. It was a game-changer for my work lunches because I didn’t have to think twice about what to eat.
These bowls are anchored by a homemade teriyaki sauce that serves as both a marinade and a finishing touch. The combination of bell peppers and broccoli adds not only vibrant colors but also a wealth of nutrients. I opted for white rice, but brown rice makes a fantastic, healthier substitute if you’re looking to boost your fiber intake.
Topping the meal with sesame seeds and sliced green onions adds an extra layer of flavor that elevates each bite.
The recipe yields five servings, and with my ingredients sourced from Aldi for around $3 per meal, it’s a budget-friendly alternative to fast food or restaurant lunches. There’s something rewarding about knowing I’m fueling my body with wholesome ingredients instead of settling for skipping lunch or choosing drive-thru options.
So, if you’re ready to simplify your week, give these Asian Meal Prep Bowls a try! You’ll love the ease and flavor they bring to your busy days ahead.
From our kitchen to yours —enjoy!
Serves 5
1 c. brown or white rice
2 T. olive oil
3 red or yellow bell peppers, cut into 1″ pieces
12 oz. broccoli florets, about 2-3 cups
Teriyaki Chicken
1 T. cornstarch
⅓ cup soy sauce
¼ cup brown sugar, packed
3 cloves garlic, minced
1 T. freshly grated ginger
2 T. honey
2 T. olive oil
2 lbs. boneless, skinless chicken breasts, cut into 1-inch chunks
1 t. sesame seeds
2 green onions, thinly sliced
Directions:
–In a small bowl, whisk together cornstarch and 1/4 cup water, then set aside.
–In a small saucepan over medium heat, combine soy sauce, brown sugar, garlic, ginger, honey, and 1 cup water. Bring the mixture to a simmer.
–Gradually stir in the cornstarch mixture and cook until the sauce thickens enough to coat the back of a spoon, about 2 minutes. Allow it to cool to room temperature, reserving 1/3 cup of the sauce for later.
–In a gallon-sized plastic bag or large bowl, mix the remaining soy sauce mixture with the chicken. Marinate for at least 30 minutes or up to overnight, turning the bag occasionally.
–Drain the chicken from the marinade.
–Heat olive oil in a large skillet over medium heat. Add the chicken and cook until golden brown and fully cooked. Set aside.
–In a large saucepan, bring 2 cups of water to a boil and cook the rice according to the package instructions. Set aside when done.
–On sheet pans, arrange the broccoli florets and cut bell peppers. Drizzle with olive oil, and season with salt and pepper. Roast at 425°F for 20 minutes.
–To assemble, divide the rice among meal prep containers. Top with the roasted bell peppers, broccoli, chicken, reserved soy sauce mixture, sesame seeds, and sliced green onion.
