Chicken High Protein Meal Prep Teriyaki

Teriyaki Noodles Meal Prep

Our Teriyaki Noodles serve as a healthy, high protein and delicious meal prep option that's ready in 20 mins. The January health kick doesn't need to be difficult or boring!

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Cook: 20 MINS

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In a medium bowl, mix together dark soy sauce, Mirin and honey, then set aside. Heat tsp of groundnut oil in a skillet on low heat, then add garlic and ginger. Gently sauté for 2-3 mins, stirring regularly, until you can smell the aromas from the garlic and ginger, then add mixed sauce. Bring sauce to a low simmer and cook for 2 mins, before adding cornflour mixed with water. Stir well and allow sauce to come back to a simmer. Once the sauce starts bubbling and thickens, remove from heat and set aside.
Heat remaining tbsp of groundnut oil in a separate large skillet, on high heat, then add chicken thighs. Season lightly and cook for 3-4 mins, until chicken thighs are showing a golden colour, then flip and repeat. Once cooked through, remove from pan and set aside
To the same pan, add onion, red pepper, tender-stem broccoli and stir fry for 3 mins. Aim to char your veg, but you still want it crunchy!
Add chicken thighs back to pan, along with thick udon noodles and spring onions, stir to combine and cook for 2-3 mins, tossing regularly. Meanwhile, put teriyaki sauce back on medium heat to loosen up a little, then add to pan with chicken thighs, veg and noodles, reserving enough to add to 4 sauce pots. Add remaining sauce to sauce pots and serve with shredded Pak Choi.

Nutritional Info

Per serving:

Cals – 560

Carbs – 70g

Protein – 32g

Fat – 16g

Ingredients

Serves 4

For the Teriyaki Sauce:

  • Tsp of groundnut oil.
  • 2 cloves of garlic - finely chopped.
  • 4cm piece of ginger - finely chopped.
  • 80ml of dark soy sauce.
  • 80ml of mirin.
  • 3 tbsp of honey
  • Tbsp of cornflour, mixed with 2 tbsp of water.

For the stir fry:

  • 500g of boneless, skinless chicken thighs - sliced into 3.
  • Tbsp of groundnut oil.
  • 1 onion - thinly sliced.
  • 1 red pepper - chopped.
  • Tenderstem broccoli - chopped chunky.
  • 4 spring onions - chopped chunky.
  • Pak choi - thinly sliced.

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