Stir Fry Meal Prep
Easy weight loss meal prep recipes
Chicken & Veggie Stir Fry
For the chicken:
- 2.5 pounds boneless & skinless chicken breast strips
- ½ cup coconut amino acid or just under ½ cup of low sodium soy sauce
- Juice of 1 lime
- 1 teaspoon toasted sesame oil
- 2 teaspoon sriracha or chili sauce
- 1 teaspoon corn starch
- ½ teaspoon sesame seeds
- Grapeseed oil
For the veggie stir fry:
- 1 pound shirataki noodles
- 1 red pepper thinly sliced
- 1 medium size yellow squash cubed
- 2 cups sugar snap peas thinly sliced on an angle
- ½ a red onion sliced
- 3 cloves garlic minced
- 1 teaspoon fresh ginger finely grated
- Reserved marinade/stir fry sauce
- 1 teaspoon sesame seeds
- 1 tablespoon fresh chives cilantro, or parsley, sliced
- Grapeseed oil
Cook’s Notes: You can buy chicken breast strips, cut them yourself, or buy breasts and ask the butcher in the grocery store to do it for you. Each breast should make 3-4 strips, roughly 1 inch wide.
Coconut amino acid is great substitute for soy sauce. It does not contain soy beans and has less sodium. You can buy it at trader joe’s, along with and all of the sauces for this recipe.
Shiratake noodles are the bomb! You can find these low calorie, low carb noodles at Walmart, whole foods, and many stores. My favorite brand is naysoya.
Make the marinade for the chicken by combining the coconut aminos, sesame oil, sriracha, and lime juice in a measuring cup or bowl. Mix well and give it a taste. You want a good balance of flavors, so add more of whatever you feel is lacking. Place the chicken strips in a tight fitting dish or bowl and pour enough marinade to just cover the chicken. Press the chicken down with your hands and let marinate at room temperature while you cook the veggies and noodles. You should have 1/3 cup of marinade leftover to use as stir fry sauce, if not, make more using the proportions in the recipe.
To make the stir fry, thoroughly drain the shirataki noodles from the water in the package and pre-heat a large(13 inch) non-stick pan over medium-high heat for 1 minute. Add the noodles to the pan and cook for 7 minutes, stirring often, so the excess water in the noodles can evaporate. If you skip this step the stir fry will be very watery. Remove noodles from the pan and add 2 teaspoons of oil along with the red peppers, squash, snap peas, and red onions. Cook for 7-8 minutes, stirring often, or until the veggies have softened a little bit but still have a good bite to them. Add the garlic, ginger, and cook for 2 minutes. Add the noodles back to the pan along with 1/3 cup of the reserved marinade/stir fry sauce. Mix well and cook for 1 minute. Check the noodles for seasoning, you may need more aminos/soy sauce or sriracha. Turn the heat off and add the sesame seeds and fresh herbs, mix well and set aside.
Remove the chicken from the marinade and thoroughly pat dry with paper towels. Pour the leftover marinade in a small pot and set aside. If you don’t have roughly 1/3 cup of marinade leftover, add more sauces to the pot using the proportions in the recipe. Pre-heat a large cast iron pan over medium-high heat with 2 teaspoons of oil for 2 minutes. Add half of the chicken to the pan and cook for 4-5 minutes. Once the bottom of the chicken has some dark color flip and cook another 4 minutes. Remove from the pan, add a little more oil, and cook the second batch of chicken.
While the chicken is cooking, bring the leftover marinade to a boil for 1 minute and then reduce to a simmer. In a small bowl, mix together 1 teaspoon of corn starch with 1 tablespoon of water. Add half of that mixture to the simmering marinade and mix well. Th sauce will thicken after a few seconds, continue cooking for 30-45 seconds until the sauce is silky and pourable and remove from heat. If the sauce doesn’t thicken up, add more corn starch mixture.
Pour the sauce all over the cooked chicken and garnish with ½ teaspoon of sesame seeds. Enjoy!
Everything will keep in the fridge for 5 days or you can freeze the chicken and veggies/noodles for 2-3 months. When time to re-heat, take the lid off the container, cover with tin foil, and reheat in a 400 degree F oven for 10-12 minutes. If re-heating in the microwave, take the lid off, cover with a wet paper towel, and make sure not to re-heat too long or the chicken will dry out.
383 calories per meal
7.6 grams of fat per meal
18.2 grams of carbs per meal
51 grams of protein per meal
4 grams of fiber per meal