Chicken Stir Fry Meal Prep: Easy, Nutritious Recipe

Welcome to a delicious journey into preparing chicken stir fry meal prep that’s not only easy and nutritious but also packed with flavor. Whether you’re a seasoned meal prepper or just starting out, this recipe offers a perfect balance of ingredients for a satisfying meal.

Key Takeaway

Learn how to create a mouthwatering chicken stir fry meal prep that’s quick to make, budget-friendly, and ideal for anyone looking to add variety to their weekly meal planning.

Ingredients and Preparation

Chicken Stir Fry

• Chicken Thighs: 900 grams, boneless and skinless
• Peanut Oil: 30 milliliters
• Brown or Yellow Onion: 1, thinly sliced
• Carrots: 2 medium-sized, julienned
• Bell Peppers (Red and Yellow): 2, sliced
• Broccolini: 1 bunch, chopped
• Garlic: 5 cloves, minced
• Ginger: 20 grams, minced

Stir Fry Sauce

• Chicken Stock: 125 milliliters
• Light Soy Sauce: 125 milliliters
• Rice Wine Vinegar: 30 milliliters
• Shaoxing Wine: 30 milliliters
• Honey: 35 grams
• Sesame Oil: 12.5 milliliters
• Corn Flour: 17 grams

Rice

• Basmati Rice: 320 grams, washed
• Water: 640 milliliters
• Salt: To taste

Instructions

1. Prepare Basmati Rice:
   • Combine washed rice and water in a saucepan. Season with salt.
   • Bring to a boil, cover with a lid, and simmer over low heat for 14 minutes.
   • Let it sit covered for an additional 4 minutes, then fluff with a fork.
2. Prepare Chicken and Vegetables:
   • Slice chicken thighs into bite-sized pieces.
   • Heat peanut oil in a large pan or wok over high heat.
   • Sear chicken for 3 minutes until golden. Season with salt and white pepper.
   • Cook for an additional 9 minutes until cooked through and golden brown. Remove from pan.
3. Cook Vegetables:
   • In the same pan, sauté sliced onion and bell peppers for 3 minutes until slightly softened.
   • Add julienned carrots and cook for 2 minutes.
   • Add chopped broccolini and cook for another 2 minutes until vegetables are crisp-tender.
4. Add Garlic, Ginger, and Sauce:
   • Stir in minced garlic and ginger paste. Cook for 1 minute until fragrant.
   • Return cooked chicken to the pan.
   • Whisk together all ingredients for the stir fry sauce. Pour over chicken and vegetables.
   • Cook for 1.5 to 2 minutes until sauce thickens and coats everything evenly.
5. Serve and Store:
   • Divide stir fry and rice into meal prep containers.
   • Garnish with optional toppings like sesame seeds or chopped spring onions.
   • Store in the refrigerator for up to 4 days or freeze for up to 4 months.

Cost and Nutritional Breakdown

Chicken Stir Fry

Ingredient	Cost Estimate (USD)	Calories (per serving)	Protein (per serving)
Chicken Thighs	$9.00	350	30g
Peanut Oil	$0.20	120	0g
Onion	$0.50	30	1g
Carrots	$0.80	50	1g
Bell Peppers	$2.00	40	1g
Broccolini	$2.50	25	3g
Garlic	$0.50	5	0g
Ginger	$0.30	10	0g
Chicken Stock	$1.00	10	1g
Light Soy Sauce	$1.00	15	2g
Rice Wine Vinegar	$1.00	5	0g
Shaoxing Wine	$1.00	10	0g
Honey	$0.20	130	0g
Sesame Oil	$0.30	120	0g
Corn Flour	$0.10	30	1g

Note: Costs and nutritional values are approximate and may vary.

Serving and Enjoying

• Serving: Enjoy this chicken stir fry with fluffy basmati rice for a wholesome meal prep option that’s packed with protein and vibrant vegetables.
• Storage: Store in meal prep containers and reheat in the microwave or on the stove when ready to eat. Ideal for busy weekdays or planned lunches.

Delight in the flavors of this chicken stir fry meal prep that brings together tender chicken, crisp vegetables, and a savory sauce. Perfect for anyone looking to streamline their meal preparation without compromising on taste or nutrition. Whether you’re preparing ahead for the week or simply craving a delicious homemade meal, this recipe offers a satisfying solution.