High Protein School Lunches for Teens
These healthy school lunch ideas for teenage athletes and active kids are balanced meals and easy to make.
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Ingredients
Healthy Teriyaki Chicken Lunch Bowls
- 1 ½ pounds chicken breasts or thighs, boneless skinless
- ¼ cup brown sugar or honey
- ½ cup soy sauce or coconut aminos
- ¼ cup water
- 1 small garlic clove, grated
- 1 teaspoon fresh ginger, grated
- 2 tablespoons oil
- 3 cups cooked rice
- Green onions, optional
Instructions
- Using a meat hammer, pound the chicken breasts or thighs to ¼ inch thin.
- In a medium bowl, whisk to combine brown sugar, soy sauce, water, grated garlic, and ginger.
- Combine the chicken and marinade inside a glass container or large gallon zip bag, seal, and refrigerate for 30 minutes to 2 hours (even overnight for a strong flavor).
- In a large skillet over medium heat, heat enough oil to cover the bottom of the pan.
- Begin to cook chicken, about 3 minutes in each side, and remove from pan.
- Repeat process with remaining chicken if the pan is too small.
- Once the chicken is cooked, pour contents of zip bag into the pan.
- Bring sauce to a boil, reduce heat, and simmer for a couple of minutes.
- Bring chicken back into the pan, toss to combine into sauce, and turn off heat.
- Divide the rice between 4 bowls or 4 thermos containers, top with Teriyaki Chicken and green onions.
Nutrition
Serving: 1 bowl | Calories: 482kcal | Carbohydrates: 49g | Protein: 42g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.05g | Cholesterol: 109mg | Sodium: 1351mg | Potassium: 806mg | Fiber: 1g | Sugar: 14g | Vitamin A: 51IU | Vitamin C: 2mg | Calcium: 43mg | Iron: 1mg
