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Stovetop~40 minComplexity

Teriyaki Chicken Casserole

Teriyaki Chicken Casserole delivers 50g protein and 752 calories per serving — the highest-protein option in our Asian dinner collection. Quick-preps 4 servings on the stovetop, giving you calorie-dense meals for bulking phases. Designed for serious lifters who need both protein volume and caloric density in one dish.

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Ingredients

4 servings
  • Brown Rice(720g)
  • Chicken Breast, Boneless Skinless(454g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Mixed Vegetables, Frozen(907g)
  • Edamame, Shelled(240g)
  • Green Onion (Scallion)
  • Soy Sauce, Low Sodium(180g)
  • 1/2 cup water
  • Vinegar, Rice(45g)
  • Honey(45g)
  • Brown sugar(45g)
  • Garlic(60g)
  • Ginger, Fresh Root(15g)
  • Cornstarch(30g)

Instructions

  1. 1Cook the brown rice according to package directions. While the rice cooks, mince the fresh garlic and ginger, and slice the green onions. Cut the chicken breasts into bite-sized pieces.
  2. 2In a small saucepan over medium heat, combine the soy sauce, rice vinegar, honey, brown sugar, minced garlic, and minced ginger with 1/2 cup water. Bring to a boil over medium-high heat, about 3–4 minutes, stirring occasionally.
  3. 3While the sauce comes to a boil, whisk the cornstarch with 2 tablespoons water in a small bowl until smooth. Once the sauce reaches a rolling boil, add the cornstarch slurry and stir constantly. Cook for 1–2 minutes over medium heat until the sauce thickens and coats the back of a spoon, then remove from heat.
  4. 4In a large skillet over medium-high heat, cook the chicken pieces for 6–8 minutes, stirring occasionally, until golden brown and no longer pink in the center. Pour 3/4 of the teriyaki sauce over the chicken and stir to coat. Cook for 1 additional minute.
  5. 5Steam the mixed vegetables according to package directions until tender-crisp, about 4–6 minutes.
  6. 6Add the cooked brown rice, steamed mixed vegetables, and edamame to the skillet with the chicken. Stir gently to combine, then cook over medium heat for 2–3 minutes until heated through.
  7. 7Divide the teriyaki chicken and vegetable mixture evenly into 4 airtight containers while hot. Drizzle the reserved sauce over each portion and top with sliced green onions.
  8. 8Allow to cool to room temperature before sealing containers, then refrigerate for up to 4 days.

Nutrition — Per Serving

752

calories

50g

protein

9g

fat

Carbohydrates
117g
Saturated fat
1.7g
Sodium
1795 mg
Dietary fiber
15.9g

4 servings per batch · ~685g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Teriyaki Chicken Casserole have per serving?

Each serving delivers 50g of protein at 752 calories, with 9g fat and 117g carbs making this a carb-focused option. The macros prioritize protein and carbohydrates for post-workout recovery.

How long does Teriyaki Chicken Casserole take to prep?

This recipe has quick prep time and makes 4 servings in a single batch on the stovetop. You can prepare the entire week's worth of this meal in one cooking session.

Is Teriyaki Chicken Casserole good for muscle gain?

At 50g protein and 752 calories per serving, this recipe fuels muscle gain phases with substantial carbohydrate content at 117g to support training intensity and glycogen repletion. The calorie density helps meet the surplus required for gaining.

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