This Chicken & Broccoli Stir Fry Meal Prep Will Change Your LIFE! Done In 35 Minutes

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#aaronandclaire #chickenandbroccoli #mealprep

Hello fromo you may not like chicken and rice mpra because it’s too simple and boring and you already know you can’t have the same chicken and rice every single day yeah that was my story but don’t worry about it with this recipe you will have the best chicken and rice

Milk prep with the maximum Flavor If you’re trying to lose weight just PL chicken and rice would be the best option I can’t deny but are you preparing for the competition or you want to win Mr Olympia if not you need more sustainable diets that’s why I brought this chicken and broccoli mil

Prep trust me it’s not only going to be super tasty but it’s also going to help you keep in shape for this you will need some rice chicken broccoli garlic ginger and green onions that’s it so simple right but if you want to make it more fancy bring your leftover carrot or some

Red chili these will add a nice pop of color and stimulate your appetite all right let’s cook our rice first add 2 and 1/2 cups of rice into a bowl and wash it two or three times to remove any dust or dubery once you drain off the

Water 2 and 1/2 cups of water and pop it straight into the rice cooker today I’m using short grain rice but if you don’t have this you can use other types of rice do you have don’t worry about it everything will be fantastic while the rice is cooking let’s make the sauce in

A small container add 2 tbsp of soy sauce 4 tbsp of oyster sauce 1 taspo of dark soy sauce 2 tbsp of sugar 2 tasps of chicken buong powder and 2 tbsp of Shing wine what you can’t find Shing wine that’s okay then you can use marine

Or other cooking wines what you’re not so sure if this gives you a good result then let me prove it to you with this bad boy don’t worry about it it’s going to be fantastic keep adding 10 tablespoons of water 1 and 1/2 tbspoon of corn starch and give it a good mix

All right the sauce is done let’s put it aside and prep our chicken today I’m going to be using chicken breast but if you prefer chicken thigh go ahead and use that no problem metal but if you’re on a diet or you’re looking for a high protein diet I highly recommend going

With chicken breast all right cut 1 kgr of chicken breast and cut them into bsize pieces of course you could just cook it whole but to reduce the cooking time let’s just chop them up don’t worry about it our fantastic marinade will keep them juicy and moist now to

Marinate our chicken let’s add 1 tpoon of soy sauce 1 tbsp of Shing wine or Marine half a teaspoon of white pepper 1 taspo of baking Bing soda 2 tbsp of corn starch 1 tbsp of neutral oil and give it a good massage once that’s done keep

Them some privacy in the fridge while preing our vegetables first smash eight clubs of garlic and finally chop them what it looks like too much garlic don’t worry about it just going to blend in with the flavors and make it more fragrant next gr a small knob of Ginger

About 1 tbspoon would be enough and then take four green onions and thinly slice them and make sure you save some for garnish now for a bit of color let’s slice half a carrot I almost decided to use Chili Pepper because I want to add

Some spicy KY to it but let’s go with this bad boy so that everybody can enjoy it this time get yourself some broccoli and cut them into nice bsize pieces today I’m going to be using only florets but if you also want to use the stems you could totally do that too but

Whether you use the stems or not please make sure to use about 400 G in total for information besides this broccoli you could also use other green vegetables asparagus brussel sprout green beans everything will be fantastic all right we’re set let’s get cooking boil a pot of water with a pinch of salt

And blend your broccoli for about 1 minute since it’s going to be stir fried you don’t have to cook it too long what you don’t want to make more dishes to wash then you can just cook it in a pan that’s totally fine I’m just doing this

To keep its beautiful color and reduce the cooking time but if you to get the Smoky Char flavor from the broccoli you can totally do that too after 1 minute Shack them in some ice water this is going to have to set the vibrant green color remember green always makes your dish look

Fancy now in a wo pan add 2 tbsp of oil and heat it over high heat once it’s heated add the marinated chicken spray it out and sear for 2 to 3 minutes what your walk is too small for doing this don’t worry about it you can’t totally

Do this in batches once you get some nice Browning on the bottom give it a few stirs and cook for about 3 to 4 minutes or until Cooks through since the chicken is already coated with some corn starch and oil the juice is tripped inside but if there’s too much liquid

From the chicken stir it more frequently so that most of the liquid can be evaporated all right looks like our chicken is done let’s remove it from the pan and set it aside now to the same W add two tablespoons of oil oil and heat it over medium heat once it gets nice

And hot add the garlic ginger green onions and Infuse our oil with those flavors trust me this beautiful aromatic oil will make your chicken and broccoli 10 times better after 1 minute increase the heat to high and then add in your broccoli carrot and give it a few stirs

For about 1 minute once that’s done add the chicken back into the walk and stir them around for about 1 minute once your chicken and broccoli are nice and coated and glossy add in your sauce but make sure you give it a good stir before you

Put it in from now we’re just going to stir everything together until the sauce gets nice and thickened it’s going to take about 2 to 3 minutes all right looks like it’s done let’s turn the heat off and add 2 tasps of toasted sesame oil and a generous pinch of toasted

Sesam SE that’s it couldn’t be any easier right all right it’s time to assemble divide the rice into five containers and fill that empty spot with our beautifully cooked chicken and broccoli here try and do your best to evenly distribute the chicken otherwise you’re going to get the last container

That’s filled with only broccoli last but not least let’s finish it up with our love green onions because I’m more into muscle gain I divide it into five servings but if you think this is too many calories or too much protein for you you can divide it into more servings

Like six or seven this will last up to 3 days in the fridge or in the freezer for a few months but please be sure to let them cool completely before you store them you want to know how it tastes all right let’s go our taste

Tester I’m super excited let’s give it a try wow it is so Saucy it looks super delicious thank you cheers wow for wow one more honestly I’m not a big fan of carrot but whenever Aon Cuts carrot this way I can’t resist trying it cheers love this little tree so cute m

I love it [Laughter] wish me luck enjoy today I showed you how to do a mil prep with chicken and broccoli how was it it’s unbelievably simple right like like I said earlier it’s not only going to be tasty but it’s also going to be well balanced which

Means you can kill two birds with one stone and the best part of this is that it will save you lots of time in the kitchen so please give it a shot if you do I’m pretty sure you’ll be So Satisfied all right this is it for today

And I’ll see you next time