Cheap, Healthy But Delicious Meal Prep For The Week l Teriyaki Chicken Meal Prep in 40 Minutes

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#aaronandclaire #chickenandbroccoli #mealprep

Lell fromo are you looking for some healthy meal prep but you don’t want it to be boring or flavorless oh you’re talking about finding a unicorn but don’t worry about it as always I have a solution it’s healthy budget friendly simple to make and absolutely delicious

Today we’re going to do some milk prep with Teryaki chicken it’s not a super authentic recipe it’s more like a quick and easy version that you can try during the weekdays but you shouldn’t look down on this recipe trust me once you try the can almost give you a heart attack

Because it’s so delicious for this you will need some chicken broccoli garlic ginger green onions and rice that’s it as long as you have these simple ingredients you don’t have to scir through Uber Eats all the time that’s like a blessing right all right let’s

Cook our rice first put 1 and 1/4 cups of su grain rice in a bowl and rinse it two or three times to remove any dust and debris once you drain off the water at the same amount of water and pop it straight into the rice cooker normally

I’ll just use one cup or 210 G of cooked rice for one serving but today for those of you who are trying to lose weight let’s cook half of it but if Claire’s going to be mad at me because the rice is not enough for her it’s all your

Fault I’m not responsible for that all right let’s prep our chicken first c 1 kg of chicken into nice bsize pieces today I’m using chicken breast but if you prefer chicken thighs go go ahead and use them maybe they’ll be more delicious but since we’re trying to

Reduce the calories and make a high protein diet here I’m going to stick with this bad boy now to the chicken add 1 tbsp of soy sauce 1 tbsp of mirin or any cooking wine half a teaspoon of white pepper 1 taspo of baking soda 2

Tbsp of corn starch 1 tbsp of neutral oil and give it a good massage instead of chopping up into little pieces if you want to cook it whole and slice it before you put it in the containers then marinate your chicken without the corn starch and neutral oil and then coat it

With cornstarch before you cook it trust me you’re going to be more Juicy and Delicious chicken at the end but don’t get me wrong this marinade is still going to protect your precious chicken so don’t worry about it all right while they are having a great vacation in the

Fridge let’s prepare vegetables first take one or two broccoli and cut them into small bsize pieces today I’m only going to use the florets but if you also want to use the stem then just trim off the outside and cut it into thin slices next smash five cloves of garlic and

Finally Cho them if you had a garlic lover you can use more no problem at all once that’s done gr a small knob of Ginger we’re going to need about 2 teaspoons and then finish slice some green onions as always the whites are going to be stir fried and the greens

Are going to be used for garnish so make sure to keep them separately like this I was going to finish the veggie prep here but if we just cook it right now it’s going to be just chicken covered in a dark sauce although it’s a mud prep it

Should look nice and pretty so that you can’t stimulate your appetite right so bring some leftover chilies or bad Peppers here and then theny slice them if you sprinkle on at the end trust me that will add a nice pop of color and make it more appetizing this time let’s

Make the sauce in a small container and 3 tbsp of soy sauce 1 tbsp of Honey 2 tbsp of sugar 2 tbsp of Mir or sake 1 tbsp of chicken buong powder 1 and 1/2 tbsp of corn starch half a cup of water and give it a good mix here if you want

To add a little bit of a spicy cake to it then add one pepper Chino this teeny tiny small chili pepper will take it to the next level all right where at let’s get cooking fill your pot with some water and bring it to a boil once it

Starts to boil lightly season with salt and blend your broccoli for about 1 to 2 minutes what you prefer grilled br broccoli don’t worry about it you can totally do that too but I’m just going to blanch it to keep its Fant green color after 1 or 2 minutes shock them in

Some ice water and let them sit for a little bit once they are cool you can simply drain and set them aside now get yourself a w or pan add 1 tbspoon of oil and heat it over high heat once it gets really hot add the marinated chicken in

A single layer from now we’re just going to sear them for about 2 to 3 minutes or until nicely brown on the bottom but if your pan or walk is too small for this feel free to do this in batches no problem at all once you’ve got good

Color on one side flip and cook the other side for about 3 to 4 minutes when the chicken is cooked you can remove from the walk and set them aside now place the same walk over medium heat and add 1 tbsp of oil once it’s heated add a

Garlic ginger white parts of the green onions and saute those for about 1 minute what’s really important here is you should keep moving around so that nothing Burns this is very important because all the good flavors coming out of these aromatics will upgrade your dish once they start to go Brown and

Your kitchen is filled with this beautiful Aroma pour in your sauce and give it a fers once it starts to thicken add the chicken back into the walk and give it a gooster for about 1 to 2 minutes that’s it unbelievably simple right all right looks like it’s done

Let’s put them in the containers today I’m going to divide them into five servings so try and do your best to evenly distribute the rice and chicken and then as you feel an elegant flourish nicely put some broccoli in the middle all right last but not least let’s

Sprinkle on some green onions Chili Peppers and toasted seses these 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 tast tester

CLE always it looks super delicious let’s give it a try see this is what I’m talking about Cheers Cheers Because it’s so green I feel like I get healthier already cheers bro [Laughter] e [Laughter] today I showed you taraki chicken milk prep how was it it’s way easier and simpler than you think right when you get home from work and don’t even want to lift your fingers this recipe is

Going to work like a lifesaver it’s easy healthy affordable and delicious so please give this a try once you try you will understand what I’m talking about all right this is it for today and I’ll see you next time