Diet & Healthy
Packed Lunch: Grilled Teriyaki Chicken, Brown Rice & Sautéed Green Beans with Carrots
Prep
25 min
Cook
20 min
Servings
2
Level
Easy
This healthy work lunch combines grilled chicken coated in a sweet and savory homemade teriyaki sauce, warm and filling brown rice, and colorful, crisp sautéed green beans with carrots. It's easy to prep the night before and still tastes great whether eaten cold or briefly reheated at the office. Perfect for anyone who wants a well-balanced lunch without the hassle of last-minute cooking.
🧂 Ingredients
🍽️ Servings: 2
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 250 grams boneless chicken breast fillet
- 3 tbsp low-sodium soy sauce
- 2 tbsp sweet soy sauce (kecap manis)
- 1 tbsp honey
- 2 cloves minced garlic
- 1/2 tsp grated ginger
- 1 tsp sesame oil
- 1 tsp lime juice
- 300 grams cooked brown rice
- 100 grams green beans, diagonally sliced
- 100 grams carrot, cut into matchsticks
- 1/4 onion, sliced
- 1 tbsp vegetable oil
- to taste salt
- to taste ground black pepper
- 1 tsp toasted sesame seeds
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👩🍳 Instructions
- 1 Make the marinade: in a small bowl, mix the soy sauce, sweet soy sauce, honey, minced garlic, grated ginger, sesame oil, and lime juice, then stir until well combined.
- 2 Coat the chicken breast fillet with the marinade, gently massaging it in so the flavors soak through. Let it sit in the fridge for at least 20 minutes (the longer, the better — you can even marinate it overnight).
- 3 Heat a non-stick skillet or grill pan over medium heat with no oil. Grill the chicken, brushing occasionally with the remaining marinade, until cooked through and caramelized golden brown, about 6-8 minutes per side depending on thickness.
- 4 Remove the chicken, let it rest briefly, then slice it as desired. Sprinkle toasted sesame seeds on top.
- 5 For the sautéed vegetables, heat the vegetable oil in another pan and sauté the onion until softened and fragrant.
- 6 Add the carrots first and sauté for 2 minutes, then add the green beans. Add a splash of water so the vegetables cook evenly while staying crisp, and season with salt and black pepper to taste. Cook for 3-4 minutes, being careful not to overcook.
- 7 Prepare a lunch box: arrange the brown rice on one side, the teriyaki chicken on another side, and the sautéed green beans and carrots in the remaining space.
- 8 Let the meal cool slightly before sealing the container tightly to prevent moisture buildup and help it last longer. Store in the fridge if not bringing it right away.
💡 Tips
• The chicken marinade can be prepped the night before so all you have to do in the morning is grill it — a real time-saver.
• Swap the brown rice for shirataki rice or quinoa if you want a lower-calorie carb option.
• Save any leftover marinade that hasn't touched raw chicken to drizzle over the meal as an extra sauce when eating.
• This packed lunch keeps in the fridge for up to 2 days. Reheat briefly in the microwave before eating to keep the chicken juicy.
📊 Nutrition Facts / serving
~420 kkal
Calories (kcal)
32 gg
Protein
10 gg
Fat
50 gg
Carbs
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