Teriyaki Chicken Foil Packets Meal Prep Recipes

TERIYAKI CHICKEN FOIL PACKETS (MEAL PREP)

Teriyaki Chicken Foil Packets (Meal Prep) image

These Teriyaki Chicken Foil Packets are filled with a sweet and savory Asian glazed chicken, broccoli, edamame, green beans, pineapple and bell peppers. Throw them on the grill or in the oven to cook and serve with some rice or your favorite side dish.

Provided by Kelly

Time 40m

Number Of Ingredients 21

Ingredients

heavy duty foil (plus parchment paper if preferred)
4 boneless skinless chicken breasts (pounded to even thickness)
1 Tablespoon olive oil
salt and pepper (to taste)
1 cup broccoli florets
1/2 cup green beans
1/2 red bell pepper (chopped)
1/4 cup pineapple chunks (optional)
1 cup edamame beans (defrosted (optional))
3/4 - 1 cup teriyaki sauce (homemade recipe below or your favorite store-bought)
Lunch Containers
Your favorite side: quinoa, rice, or potatoes
1/4 cups low sodium soy sauce
4-5 Tablespoons honey (depending on how sweet you like it)
4 Tablespoons rice wine vinegar
1-1/2 teaspoons sesame oil (plus more for drizzling on vegetables)
3 garlic cloves (minced)
3/4 teaspoon grated or ground ginger
1 Tablespoon cornstarch
3 Tablespoons water
salt and black pepper (to taste)

Steps:

Preheat grill to medium-high heat or the oven to 425 degrees F.
Cut four 18 x 12-inch squares of foil* and layout on a flat surface.
If making the Homemade Teriyaki Sauce:
In a saucepan over medium heat, whisk together soy sauce, honey, vinegar, sesame oil, garlic, ginger, cornstarch, and water until combined. Bring to a simmer, stirring frequently, until sauce thickens and bubbles. Remove from heat and set aside.
Place one chicken breast in the middle of each piece of foil and divide the vegetables evenly into each packet, arranging them around the chicken.
Drizzle the chicken and vegetables with olive oil and season with salt and pepper to taste.
Brush teriyaki sauce on both sides of the chicken and vegetables - reserving enough for later.
Fold the foil over the chicken and seal to close off the packets.
If cooking on the grill
Place foil packets onto grill and grill for 7-8 minutes, then flip over and grill for an additional 6-8 minutes (depending on the thickness of the chicken) or until chicken is cooked through.
Remove from the grill and carefully open the foil packets.
If cooking in the oven Place foil packets on a baking sheet and cook for 25-30 minutes (or until chicken is cooked through, rotating tray once). Time varies depending on the thickness of the chicken. Remove baking sheet from oven.
Brush chicken with reserved sauce and top with sesame seeds and green onions (if desired) and serve immediately with quinoa, rice or your favorite side.
For meal prep Divide chicken and vegetables into lunch containers. Add your favorite side.

Nutrition Facts : ServingSize 1 serving, Calories 335 kcal, Carbohydrate 34 g, Protein 30 g, Fat 9 g, SaturatedFat 1 g, Cholesterol 72 mg, Sodium 676 mg, Fiber 3 g, Sugar 24 g

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