Teriyaki Chicken Parcels
Looking for a high protein weeknight dinner recipe the whole family will enjoy? These Teriyaki Chicken Parcels combine flavourful marinated chicken with vegetables and basmati rice, wrapped in crisp filo pastry — perfect for balanced meals or meal prep. Developed by our Accredited Practising Dietitians, this recipe supports sustained energy and practical home cooking.
Nutrition information provided as a guide. Individual needs and goals vary. For personalised support, book in to see one of our Accredited Dietitians.
Recipe Snapshot
Serves: 6
Prep time: 10 minutes
Cook time: 30 minutes
Calories: 420 kcal per serve
Carbohydrates: 60g per serve
Protein: 26g per serve
Serves 6
Ingredients:
Teriyaki Chicken:
1/4 cup soy sauce
2 tablespoons maple syrup
1 tablespoon rice wine vinegar
1 teaspoon minced ginger
1/4 cup water
1 teaspoon cornstarch
500g chicken thighs, diced
Parcel filling:
375g packet filo pastry
Teriyaki Chicken (from above)
60g baby spinach, finely chopped
2 spring onions, finely sliced
1 carrot, grated
450g microwavable basmati rice
Sesame seeds
Method
Preheat oven to 180°C (fan-forced). Line a baking tray with baking paper.
In a small bowl, whisk all sauce ingredients.
Heat 1 tablespoon olive oil in a medium frying pan over medium heat. In batches, add chicken and cook for 5 minutes or until browned and cooked through. Transfer to a clean bowl.
Return all chicken to the pan and pour over the sauce. Allow to simmer for 3-5 minutes or until sauce thickens. Remove from heat and let cool.
Place 1 filo sheet on a clean work surface and lightly spray with olive oil. Repeat with 4 more filo sheets, spraying oil between each sheet until you have a pile of 5 sheets. Spoon 1/4 of the rice onto 1 short end, leaving a 4cm border. Add 1/4 of the chicken and vegetables.
Fold in the sides, then roll into a parcel to enclose the filling. Place onto the lined baking tray. Repeat with remaining filo pastry and fillings to make 3 more parcels.
Spray each parcel with olive oil and sprinkle with sesame seeds. Bake for 30 minutes or until golden and heated through.
Benefits:
Lean protein focus, great for balanced lunches.
