Teriyaki Chicken Rice Bowls

Ingredients

• 2.5 lb Boneless, Skinless Chicken Breasts (approx. 1,134g)
• 15 oz Teriyaki Sauce (1 bottle (425g))
• 1 cup Low-Sodium Chicken Broth (240mL)
• 1 tbsp Minced Garlic (15g)
• 1 tsp Ground Ginger
• 1 tsp Garlic Powder
• 1 tsp Onion Powder
• 0.5 tsp Black Pepper
• 24 oz Frozen Mixed Vegetables (2 (12 oz) bags (680g))
• 2 cup Dry Jasmine Rice (370g)
• Sesame Seeds (for garnish)
• Green Onions (sliced, for garnish)
• 0.75 cup Nonfat Plain Greek Yogurt (180g)
• 0.33 cup Light Mayo (60g)
• 1.5 tbsp Ketchup (22g)
• 1 tbsp Rice Vinegar (15mL)
• 1 tsp Garlic Powder (for Yum Yum Sauce)
• 1 tsp Onion Powder (for Yum Yum Sauce)
• 0.5 tsp Smoked Paprika
• 0.5 tsp Black Pepper (for Yum Yum Sauce)
• 1 tbsp Water (1–2 Tbsp as needed for consistency)

Steps

1. 1

   Place the 2.5 lbs of chicken breasts into the crockpot.

2. 2

   Season the chicken with 1 tsp ground ginger, 1 tsp garlic powder, 1 tsp onion powder, and 1/2 tsp black pepper.

3. 3

   Pour the 15 oz bottle of teriyaki sauce over the chicken. To ensure all sauce is used, pour 1 cup of chicken broth into the empty teriyaki bottle, shake well, and pour the mixture into the crockpot.

4. 4

   Add 1 tbsp of minced garlic to the crockpot.

5. 5

   Cover with the lid and cook on HIGH for 3–4 hours or LOW for 6–7 hours.

6. 6

   While the chicken is cooking, prepare 2 cups of dry jasmine rice according to package instructions.

7. 7

   Prepare the Yum Yum Sauce by whisking together 3/4 cup Greek yogurt, 1/3 cup light mayo, 1.5 tbsp ketchup, 1 tbsp rice vinegar, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp smoked paprika, and 1/2 tsp black pepper. Add 1-2 tbsp of water as needed to reach your desired consistency.

8. 8

   Once the chicken is tender, shred it directly in the crockpot using a meat masher or two forks.

9. 9

   Stir in the two 12 oz bags of frozen mixed vegetables. Replace the lid and cook for an additional 20–30 minutes until the vegetables are warmed through.

10. 10

    Stir the cooked jasmine rice into the chicken and vegetable mixture until well combined.

11. 11

    Divide the mixture into 8 servings (approximately 2 cups each).

12. 12

    Top with Yum Yum Sauce, sesame seeds, and sliced green onions before serving.

Notes

Store the Yum Yum sauce separately if planning to freeze or microwave the bowls. The meals can be refrigerated for up to 5 days or frozen for up to 3 months.

Nutrition per serving

• main
• high-protein
• low-calorie
• meal prep
• slow-cooked
• dinner
• healthy