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Chicken Stir Fry Meal Prep

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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 people
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 lb boneless skinless chicken breast, cut into bite-sized pieces
  • 2 tablespoons avocado oil
  • 1 medium onion, sliced into half-moons
  • 2 medium bell peppers, sliced (variety of colors)
  • 2 cups broccoli florets
  • 1 medium carrot, julienned
  • 3 cloves garlic, minced
  • 1 inch fresh ginger, minced
  • 1/2 cup soy sauce
  • 1/4 cup mirin or substitute with white wine and sugar
  • 1/4 cup water
  • 2 tablespoons brown sugar
  • 1 tablespoon rice vinegar
  • 2 teaspoons cornstarch

Equipment

  • Wok or large skillet
  • Chef’s knife
  • Cutting board
  • Rice cooker (optional)
  • Meal prep containers

Method
 

  1. Cut chicken into bite-sized pieces and pat dry with paper towels.
  2. Cook rice according to package directions or using a rice cooker.
  3. Mix the teriyaki sauce ingredients (soy sauce, mirin, water, brown sugar, rice vinegar, cornstarch) in a bowl and set aside.
  4. Prep vegetables: slice bell peppers, cut broccoli into florets, julienne carrot, and slice onion.
  5. Heat a wok or large skillet over high heat and add 2 tablespoons of oil.
  6. Add chicken to the pan in a single layer and let cook undisturbed for 2 minutes.
  7. Flip chicken and cook for another 2 minutes, then remove from pan and set aside.
  8. Add another tablespoon of oil and onions to the pan, stir frying for about 1 minute.
  9. Add bell peppers and carrots, stirring constantly for about 2 minutes.
  10. Add broccoli, splash in water if needed, and cover for 1 minute to steam.
  11. Add minced garlic and ginger, cooking for another 30 seconds.
  12. Return chicken to the pan along with any collected juices.
  13. Pour the teriyaki sauce over everything and stir constantly until it thickens (about 30 seconds to a minute).
  14. Serve over rice or noodles in meal prep containers.

Nutrition

Calories: 400kcalCarbohydrates: 50gProtein: 26gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 900mgPotassium: 800mgFiber: 5gSugar: 8gVitamin A: 900IUVitamin C: 90mgCalcium: 50mgIron: 2mg

Notes

This dish can be made with chicken thighs for a juicier option. Store any leftover sauce separately to prevent sogginess in the stir fry. Add other vegetables like snap peas or mushrooms for variety. This recipe is freezer-friendly; just make sure to thaw it overnight before reheating. Keep the cooked chicken and vegetables separate from the rice until you are ready to eat for better texture.
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