Discover how to create a delicious and cost-effective teriyaki chicken stir fry meal prep that’s low in calories, high in protein, and perfect for your weekly meal planning.
Key Takeaway:
Learn how to make a nutritious and flavorful teriyaki chicken stir fry meal prep that won’t break the bank.
Ingredients:
Here’s what you’ll need for this teriyaki chicken stir fry:
- Vegetables:
- 1 bunch of asparagus, trimmed and sliced
- 2 medium-large carrots, washed and sliced
- Broccolini, chopped
- 2 bell peppers (any color), sliced
- Chicken and Marinade:
- 1kg boneless, skinless chicken thigh (or breast)
- 14g corn flour (cornstarch)
- White pepper, to taste
- Rice:
- 300g jasmine rice
- 500ml cold water
- Pinch of salt
- Teriyaki Sauce:
- 60ml regular soy sauce
- 40ml dark soy sauce
- 70ml mirin
- 70ml cooking sake
- 15g sugar
- Cooking:
- 40ml peanut oil (divided)
- Garnish (optional):
- Spring onion, sliced
- Chili (for added heat)
Instructions:
- Prepare Vegetables:
- Trim and slice asparagus, carrots, broccolini, and bell peppers as described. Set aside.
- Prepare Chicken:
- Cut chicken into even pieces and place in a bowl.
- Add corn flour and white pepper, mix well to coat.
- Cook Rice:
- Rinse jasmine rice and place in a saucepan with water and salt.
- Bring to a boil, then reduce heat, cover, and simmer for 12 minutes.
- Remove from heat and let sit, covered, for an additional 4 minutes. Fluff with a fork.
- Make Teriyaki Sauce:
- In a small saucepan, combine regular soy sauce, dark soy sauce, mirin, cooking sake, and sugar.
- Stir over high heat until sugar dissolves. Bring to a boil, then simmer for 5 minutes. Set aside.
- Stir Fry Chicken:
- Heat 20ml peanut oil in a large pan or wok over high heat.
- Add chicken and sear for 3 minutes to develop a crust.
- Stir and cook for an additional 3 minutes until chicken is partially cooked. Remove chicken and juices from pan.
- Stir Fry Vegetables:
- Add remaining 20ml peanut oil to the pan.
- Add prepared vegetables, season with white pepper, and stir fry for 6-7 minutes until tender-crisp.
- Return chicken and juices to the pan.
- Combine and Simmer:
- Pour teriyaki sauce over chicken and vegetables.
- Bring to a boil, then simmer for 4 minutes to thicken the sauce and ensure chicken is fully cooked through.
- Serve and Store:
- Divide the teriyaki chicken stir fry into 5 meal prep containers.
- Optionally garnish with sliced spring onion and chili.
- Store in the refrigerator for up to 4 days or freeze for up to 4 months.
Nutritional Breakdown per Serving:
- Calories: Approximately 400
- Protein: Approximately 35g
Cost Breakdown:
- Total Cost per Serving: Around $6.00
Conclusion:
Enjoy a flavorful and protein-packed teriyaki chicken stir fry meal prep that’s easy on the wallet and perfect for your busy schedule. This recipe combines the richness of teriyaki sauce with tender chicken and fresh vegetables, ensuring each meal is both satisfying and nutritious.
Customize your meal prep by adjusting vegetable choices or spicing up the dish with additional garnishes like chili or sesame seeds. Whether you’re meal prepping for work lunches or quick dinners, this teriyaki chicken stir fry is sure to become a favorite.
For more budget-friendly meal prep ideas and culinary inspiration, continue exploring and making delicious meals a part of your routine. Simplify your cooking without sacrificing flavor or nutrition—every meal prep can be a delightful experience!
Transform your meal planning with this teriyaki chicken stir fry recipe—combining affordability, taste, and convenience into one delicious dish. Dive in and savor the goodness with every bite!