Slow Cooker Honey Teriyaki Chicken & Rice
An engineered, high-protein meal prep solution that stays juicy for up to 5 days. Tender slow-cooked chicken thighs in a thick, glossy honey teriyaki glaze over short-grain rice, topped with a low-calorie Greek yogurt Yum Yum sauce. Perfect for GLP-1 protocols.
Ingredients
The Chicken & Marinade
- 48 oz boneless skinless chicken thighs raw weight
- 5 Tbsp soy sauce light or all-purpose
- 2 Tbsp dark soy sauce
- 4 Tbsp honey
- 4 Tbsp mirin
- 2 Tbsp ginger paste
The Thickener (Slurry)
- 3 Tbsp cornstarch
- 4 Tbsp cold water
The Base & Garnish
- 2.5 cups short-grain or sushi rice dry weight
- 2 stalks green onions chopped
- 1 tsp sesame seeds
Low-Cal Yum Yum Sauce
- 0.5 cup low-fat mayo
- 0.5 cup 0% Greek yogurt
- 5 Tbsp sriracha
- 0.5 tsp salt to taste
- 0.5 tsp black pepper to taste
- 0.5 tsp garlic powder to taste
- 2 Tbsp milk as needed for consistency
Instructions
- Place the slow cooker insert on a digital scale and zero it out. Add exactly 48 oz of raw chicken thighs. Pour the soy sauce, dark soy sauce, honey, mirin, ginger paste, and garlic paste directly over the meat. Toss until the chicken is fully coated.
- Cover the slow cooker with the lid. Cook on HIGH for 4 to 5 hours (or LOW for 5+ hours). Do not open the lid during cooking to trap the steam and ensure the collagen fully denatures.
- While the chicken cooks, rinse the 2.5 cups of dry short-grain rice until the water runs clear. Cook fully in a rice cooker or on the stovetop. Set aside.
- Once the chicken is fully cooked and tender, remove the slow cooker lid. In a small bowl, aggressively whisk the 3 Tbsp of cornstarch with the 4 Tbsp of cold water until it forms a smooth, stark white liquid.
- Pour the cold slurry directly into the hot, thin liquid inside the slow cooker. Stir gently. Leave the slow cooker uncovered for 15 to 20 minutes to allow the residual heat to activate the starch, thickening the liquid into a glossy glaze.
- Using metal tongs, shred the tender chicken thighs directly inside the thickened teriyaki sauce. Add the fully cooked rice on top of the shredded chicken.
- Sprinkle the chopped green onions and sesame seeds over the rice. Fold the mixture aggressively until the white rice completely absorbs the dark glaze and the chicken is evenly distributed.
- In a separate bowl, whisk together the low-fat mayo, 0% Greek yogurt, sriracha, salt, pepper, and garlic powder. Add milk 1 tablespoon at a time, whisking continuously, until the sauce cascades smoothly.
- Divide the chicken and rice matrix evenly across 8 meal prep containers. Drizzle the Yum Yum sauce in a tight zigzag pattern over each portion. Secure the lids for storage.
Notes
- Storage Protocol: Seal containers tightly. Store in the refrigerator for up to 5 days.
- Deep Freezing: This recipe is engineered to freeze beautifully. Freeze for up to 3 months. Do not thaw before reheating.
- Reheating: Microwave from frozen on high for 3-4 minutes, or from refrigerated for 90 seconds. Keep the lid resting loosely on top to trap steam and re-hydrate the rice.
- Ingredient Note: Do not substitute the chicken thighs with breasts, or the short-grain rice with jasmine/basmati. The specific fat and starch contents of these ingredients are mandatory for the recipe to survive the 5-day meal prep lifespan without drying out.
Nutrition (Per Serving)
- Serving Size: 1 Bowl (1/8th of recipe)
- Calories: 515 kcal
- Carbohydrates: 65 g
- Protein: 40 g
- Fat: 9 g