This blog post provides a comprehensive guide to preparing a healthy and flavorful Teriyaki Chicken Stir Fry meal prep in under an hour, featuring a variety of vegetables and a homemade teriyaki sauce, perfect for a nutritious week ahead.
Meal prepping can be a game changer for maintaining a healthy diet while saving time during the week. In this post, we will explore how to make a delicious Teriyaki Chicken Stir Fry that is low in calories, high in protein, and packed with flavor. This recipe can be prepared in less than an hour and is perfect for those busy weekdays.
Start by preparing your vegetables. For the asparagus, trim the ends and slice them into 2 cm pieces. For the carrots, wash them thoroughly, slice off the ends, halve them lengthwise, and then cut them into thin angled slices. Chop the broccolini roughly and slice the bell peppers thinly after removing the core and seeds.
Take the chicken thighs and slice them into uniform pieces, either quarters or thirds, depending on their size. In a bowl, combine the chicken with corn flour and white pepper, mixing well to coat the chicken evenly. This will help thicken the sauce and create a nice crust when cooked.
In a saucepan, combine the washed jasmine rice with cold water and a pinch of salt. Bring it to a boil, then reduce the heat to low, cover, and let it cook undisturbed for 12 minutes. After cooking, remove from heat and let it sit covered for an additional 4 minutes before fluffing with a fork.
In a separate pan, combine the regular soy sauce, dark soy sauce, mirin, cooking sake, and sugar. Heat over high heat, stirring to dissolve the sugar. Once it reaches a boil, reduce the heat to low and let it simmer for about 5 minutes to allow the flavors to meld.
Heat a large pan or wok over high heat until smoking hot. Add 20 milliliters of peanut oil and then add the chicken in batches if necessary. Cook for about 3 minutes to form a crust, then stir regularly for a total of 6 minutes. The chicken does not need to be fully cooked at this stage as it will be cooked further with the vegetables.
Remove the chicken from the pan and set it aside. Add another tablespoon of peanut oil to the pan, then add all the prepared vegetables. Stir fry for about 6 to 7 minutes until they are soft but still have a slight crunch. Season with pepper to taste.
Once the vegetables are cooked, return the chicken to the pan along with any juices. Pour in the teriyaki sauce and bring everything to a boil. Let it reduce for about 4 minutes over high heat until the sauce thickens and coats the chicken and vegetables nicely.
To serve, divide the stir fry into portions. This recipe yields enough for five servings. You can garnish with spring onions or chili if desired. Allow the meal prep containers to cool for about 20 minutes before sealing and storing in the fridge for up to four days or in the freezer for up to four months.
Reheating is simple; just thaw in the fridge overnight if frozen, then microwave or reheat in a pan.
This Teriyaki Chicken Stir Fry is not only quick and easy to prepare but also a nutritious option for meal prep. The combination of tender chicken, vibrant vegetables, and a flavorful sauce makes for a satisfying meal that can be enjoyed throughout the week. Whether you are an experienced meal prepper or just starting, this recipe is sure to become a favorite. Enjoy your delicious and healthy meals!
