Teriyaki Chicken & Grilled Vegetables

There was a stretch of time last year where I prepped this very meal for...oh… an entire month. By week four, Justin asked “are we grilling teriyaki chicken again?”  ¯\_(ツ)_/¯  Yes boo, because chicken breast generally sucks and if I’m enjoying it, I’m gonna ride this craving out until I’m sick of it.

And that’s just what I did! It's been about a year since I prepped teriyaki chicken but I'm finally ready to bring this meal back into rotation. Don’t be discouraged by the prep work, this meal is pretty simple start-to-finish because:

  • I purchased my favorite teriyaki marinade instead of making it

  • I bought the veggie skewers pre-cut (more expensive but it shaves down some time)

Teriyaki chicken meal prep

MARINATING CHICKEN

You’ll need to set aside 4-6 hours to let your chicken absorb the marinade. I marinated my chicken first thing in the morning, popped a lid on it, and let the container sit in the fridge while I did some laundry and visited my mama. That afternoon, it was ready for grilling.

I promise this chicken is worth the wait!

 

YOUR KABOBS

Pre-cut veggie kabobs are easy to find in the summer: Smiths, Harmons, Whole Foods, even Walmart has them. But should you choose to cut your own veggies and prepare them, pick up:

  • 2 purple onions

  • 1 green bell pepper

  • 1 red bell pepper

  • 2 yellow squash

  • 2 zucchini

  • 1 small container of whole cremini mushrooms

Cut your vegetables into 1 inch thick pieces and thread the chunks through skewers (excellent quality ones linked  below).

THE NUTRITION

This meal is squeaky clean aside from some added sugar in the teriyaki marinade. Soy Vay (linked below) has 6 grams of sugar per serving which I don’t love, but that bit of sugar goes a very long way to create a sweet yet savory chicken breast.

This meal's got no dairy, plenty of color, dietary fiber, and the leanest of protein: therefore I'm not worried about a bit of extra sugar. Soy Vay is our favorite brand of teriyaki sauce, hands down.

 

Teriyaki

Chicken & Veggies

Ingredients

  • 2 pounds chicken breast, cut in half lengthwise

  • 12 ounces Soy Vay Reduced Sodium Teriyaki Sauce (~half a bottle)

  • 4 mixed vegetable kabobs (pre-cut)

  • 2 tsp garlic salt

  • 2 tbsp olive oil

Instructions

  1. Slice chicken breast in half lengthwise.

  2. Shake teriyaki sauce well to combine. Coat the base of a shallow pan with about 1/4 cup of teriyaki sauce. Add chicken cut-side down onto marinade. Layer another 1/4 cup teriyaki sauce on top of your chicken then add remaining chicken breast on top of that. Use your hands to massage the chicken pieces and coat them evenly.

  3. Secure a lid onto marinaded chicken and refrigerate at least 4 hours.

  4. When you're ready to grill, brush oil onto all sides of your vegetable kabobs and shake a little garlic salt onto them.

  5. Grill chicken breasts and vegetable skewers together over medium-high heat or until chicken reaches an internal temperature of 165 degrees F. Flip chicken and rotate skewers mid-way through cooking.

  6. Allow chicken to cool slightly before transferring to four meal prep containers. I like to slice my chicken breast into strips.

  7. Optional: Pour 1 TBSP of teriyaki sauce into small containers and store them with your meal. When you’re ready to eat, pour the teriyaki sauce over chicken and vegetables as a glaze. (Use sauce from the bottle, NOT the marinade!) 

All Meal Prep, GF, Low Carb, High Protein, ChickenApril Tafoya