Epic Low Calorie High Protein Chicken Teriyaki Stir Fry Meal Prep Recipe!

How to make a delicious and healthy teriyaki chicken meal prep! This recipe is perfect for anyone looking to eat low-calorie, high-protein meals. You can customise it with your favourite vegetables for a nutritious and satisfying lunch or dinner.

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➖ Recipe ➖

Recipe Ingredients –

Chicken – 

1 Tbsp (20ml) – Peanut, Canola or Sunflower Oil 
1kg (2.2lbs) – Chicken Thigh or Breast, Sliced Into Strips (See Note Below)
1 1/2 Tbsp (20g) – Corn Flour or Starch 

Teriyaki Sauce –

60ml (1/4 Cup) – Soy Sauce 
40ml (2 Tbsp) – Dark Soy Sauce 
70ml (1/4 Cup + 2 tsp) – Cooking Sake 
70ml (1/4 Cup + 2 tsp) – Mirin 
15g (3 tsp) – Sugar

Rice & Stir Fry Veggies – 

300g (10.5oz) – Jasmine Rice, Washed
500g (500ml) – Cold Water 
Salt To Taste 

2 – Carrots, Thinly Sliced 
1 Bunch – Broccolini, Roughly Chopped 
1 – Red Bell Pepper, Thinly Sliced 
1 – Yellow Bell Pepper, Thinly Sliced 
1 – Bunch Asparagus, Chopped 
Seasoning To Taste 

Garnish – 

Thinly Sliced Spring Onion (Scallion) 

Teriyaki Sauce Notes –

Sake is a Japanese wine made from fermented rice. It is also commonly used in Japanese cooking, usually in sauces or marinades. Sake can be substituted for 1 part rice wine vinegar to 3 parts water, so for this recipe, you will need 50ml rice wine vinegar and 150ml of water.

Mirin is a Japanese rice wine similar to Sake. Mirin has a lower alcohol level than Sake but contains more sugar. For those that can’t consume alcohol, it can be substituted for 1 part sugar to 3 parts water, so for this recipe, you will need 50g of sugar and 150ml of water.

Ingredients if you don’t consume alcohol –

Makes – 250ml

60ml (1/4 Cup) – Soy Sauce
40ml (2 Tbsp) – Dark Soy Sauce
50g (2 1/2 Tbsp) – White Sugar
125ml (1/2 Cup) – Vegetable or Chicken Stock

Both soy sauces are interchangeable, which means you can use one for the other or omit one completely. If you don’t use dark soy sauce, the teriyaki sauce will be much lighter.

If you prefer chicken breast instead of thigh, sear the chicken for 4-5 minutes, then remove it from the pan. Add the chicken back into the pan for 2 minutes at the end. Please note timings will change depending on the diced pieces of chicken.

Video uploaded by the owner of this channel and @ChefJackOvens

#mealprep #highproteinmeals #mealprepforweightloss