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Close-up of a delicious grilled teriyaki chicken garnished with sesame seeds and scallions, perfect for culinary presentations.
Stovetop~35 minComplexity

Air Fryer Chicken Thighs (Teriyaki)

Air Fryer Chicken Thighs (Teriyaki) deliver 48g protein and 711 calories per serving with a savory sauce profile. Quick-preps 3 servings on the stovetop, giving you variety without complexity when rotating through your meal prep rotation. Covers your protein needs while keeping meal prep monotony from derailing your macro targets.

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Ingredients

3 servings
  • Soy Sauce, Low Sodium(60g)
  • Brown sugar(30g)
  • Rice Wine, Dry (Sake)(45g)
  • Mirin, Sweet Rice Wine(30g)
  • Sesame Oil, Toasted(15g)
  • Garlic(120g)
  • Ginger, Fresh Root(3g)
  • Cornstarch(5g)
  • Chicken Thigh, Boneless Skinless(590g)

    Boneless skinless thighs. Fattier than breast but more forgiving to cook.

  • Cornstarch(15g)
  • Broccoli(397g)
  • Green Onion (Scallion)(100g)
  • Rice, White, Long-Grain(360g)

Instructions

  1. 1Whisk together the soy sauce, brown sugar, rice wine, mirin, toasted sesame oil, fresh garlic, grated ginger, and cornstarch in a bowl until smooth. Divide the sauce in half—reserve one portion for marinating and one for finishing.
  2. 2Toss the chicken thighs with half the sauce in a bowl and let sit for 30 minutes at room temperature, or proceed immediately if time is limited.
  3. 3Sprinkle the cornstarch evenly over the marinated chicken thighs and toss until each piece is lightly coated.
  4. 4Heat a large skillet over medium-high heat for 2 minutes until hot. Working in batches if needed to avoid crowding, cook the chicken thighs skin-side down for 6–8 minutes until the skin is golden brown and crispy. Flip and cook for another 5–7 minutes over medium-high heat until the internal temperature reaches 165°F and the meat is no longer pink.
  5. 5While the chicken cooks, bring salted water to a boil in a separate pot, add the white rice, and simmer covered over medium heat for 15–18 minutes until tender and water is absorbed. In the final 3–4 minutes of rice cooking, steam the broccoli florets in a covered basket over simmering water until tender-crisp.
  6. 6While the chicken is still hot, toss it with the reserved teriyaki sauce in the skillet over low heat for 1–2 minutes until glossy and fully coated.
  7. 7Divide the cooked rice evenly into 3 airtight meal prep containers while hot. Top each portion with teriyaki chicken thighs and steamed broccoli florets.
  8. 8Garnish each container with sliced green onions and seal. Store in the refrigerator for up to 4 days.

Nutrition — Per Serving

711

calories

48g

protein

22g

fat

Carbohydrates
78g
Saturated fat
4.2g
Sodium
903 mg
Dietary fiber
5.7g

3 servings per batch · ~590g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Air Fryer Chicken Thighs (Teriyaki) have per serving?

Each serving contains 48g of protein and 711 calories, with 22g fat and 78g carbs providing a carb-heavy macro profile from the teriyaki preparation. This is the highest-carb chicken thigh option in the PrepForge library.

How long does Air Fryer Chicken Thighs (Teriyaki) take to prep?

Quick prep time with 3 servings per batch means slightly smaller batch yields, though the preparation efficiency remains high for busy meal prep schedules.

Is Air Fryer Chicken Thighs (Teriyaki) good for muscle gain?

At 48g protein and 711 calories with 78g carbs, this recipe is highly effective for muscle gain phases prioritizing carbohydrate intake alongside protein for training performance and recovery. The teriyaki preparation adds substantial carbs that support glycogen replenishment post-workout.

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