Budget Chicken Stir-Fry Meal Prep

Name: Budget Chicken Stir-Fry Meal Prep
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 5 servings
Ingredients: 2 lbs chicken breast, cut into 1-inch pieces; 1 bag (16 oz) frozen stir-fry vegetables; 3 cups cooked jasmine rice; 3 tbsp soy sauce; 1 tbsp honey; 1 tbsp rice vinegar; 2 tsp sesame oil; 1 tsp cornstarch; 2 cloves garlic, minced; 1 tsp fresh ginger, grated (or 1/2 tsp ground); 1 tbsp vegetable oil; Sesame seeds and green onions for garnish

Feed yourself for under $2 per meal with this simple chicken stir-fry. Jasmine rice, crisp veggies, and a savory soy-ginger sauce.

PROTEIN 35g

CALORIES 420

P:E RATIO 8.3

TIME 30m

YIELD 5

Five meal prep containers with golden chicken stir-fry over white jasmine rice with colorful vegetables and sesame seed garnish

P:E 8.3

ELITE DENSITY

2 lbs chicken breast, cut into 1-inch pieces 35G PROTEIN

1 bag (16 oz) frozen stir-fry vegetables FLAVOR

3 cups cooked jasmine rice CARB BASE

3 tbsp soy sauce FLAVOR

1 tbsp honey FLAVOR

1 tbsp rice vinegar FLAVOR

2 tsp sesame oil FLAVOR

1 tsp cornstarch PRODUCE

2 cloves garlic, minced FLAVOR

1 tsp fresh ginger, grated (or 1/2 tsp ground) FLAVOR

1 tbsp vegetable oil FLAVOR

Sesame seeds and green onions for garnish FLAVOR

Storage: Store in airtight containers in the fridge for up to 5 days.
Batching: Frozen stir-fry veggies are cheaper and just as nutritious as fresh for this recipe.
Reheat: Microwave for 2 minutes. Sprinkle a few drops of water on the rice before reheating to restore moisture.

EXECUTION STEPS

HIGH HEAT SEAR

Cook jasmine rice according to package directions. Set aside.

THE MACRO PREP

Mix sauce: whisk together soy sauce, honey, rice vinegar, sesame oil, cornstarch, garlic, and ginger.

HIGH HEAT SEAR

Heat vegetable oil in a large skillet or wok over high heat until smoking.

HIGH HEAT SEAR

Add chicken pieces in a single layer. Don't stir for 2 minutes to get a good sear. Then stir and cook until browned (5-6 minutes total). Remove chicken.

STEP 5

Add frozen vegetables to the hot pan. Stir-fry for 3-4 minutes until heated through and slightly charred.

STEP 6

Return chicken to the pan. Pour sauce over everything and toss for 1-2 minutes until sauce thickens and coats evenly.

STEP 7

Divide rice and stir-fry into 5 containers. Garnish with sesame seeds and green onions.

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Budget Chicken Stir-Fry Meal Prep

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

HIGH HEAT SEAR

THE MACRO PREP

HIGH HEAT SEAR

HIGH HEAT SEAR

STEP 5

STEP 6

STEP 7

PRIMARY CATEGORY

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