Healthy Asian Noodle Recipes Chicken for Meal Prep
If you’re looking for flavorful, nutritious meals that can be easily prepped ahead of time, healthy Asian noodle recipes with chicken are a fantastic choice. These recipes not only highlight the delicious tastes of Asian cuisine but also incorporate healthy ingredients that will keep you energized throughout your day. Perfect for meal prep, these dishes can be enjoyed for lunch or dinner and are simple enough to whip up even on the busiest of days.
Asian noodles come in many varieties, including rice noodles, soba noodles, and udon noodles. When paired with chicken and a mix of fresh vegetables, they create a balanced meal that is both satisfying and nourishing. Below, we’ll explore several healthy Asian noodle recipes featuring chicken that are perfect for meal prep.
Recipe 1: Healthy Chicken Pad Thai
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Ingredients:
- 8 ounces rice noodles
- 2 tablespoons olive oil
- 1 pound boneless, skinless chicken breast, sliced
- 2 cloves garlic, minced
- 2 eggs, beaten
- 1 cup bean sprouts
- 1 red bell pepper, sliced
- 1 carrot, julienned
- 1/4 cup low-sodium soy sauce
- 2 tablespoons fish sauce
- 1 tablespoon lime juice
- 1/4 cup chopped green onions
- Chopped peanuts for garnish
Instructions:
- Cook the rice noodles according to package instructions. Drain and set aside.
- In a large skillet, heat olive oil over medium heat. Add sliced chicken and cook until browned and cooked through, about 5-7 minutes.
- Add minced garlic and cook for an additional minute.
- Push chicken to one side of the skillet and pour beaten eggs into the empty space. Scramble the eggs until fully cooked.
- Stir in the cooked noodles, bean sprouts, bell pepper, and carrot.
- In a small bowl, mix together soy sauce, fish sauce, and lime juice. Pour the sauce over the noodle mixture and stir to combine.
- Remove from heat and stir in chopped green onions. Garnish with chopped peanuts before serving.
Recipe 2: Sesame Ginger Chicken Noodles
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Ingredients:
- 8 ounces soba noodles
- 1 pound chicken thighs, sliced
- 2 tablespoons sesame oil
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey
- 2 tablespoons rice vinegar
- Sesame seeds for garnish
Instructions:
- Cook soba noodles according to package instructions. Drain and set aside.
- In a large skillet, heat sesame oil over medium heat. Add sliced chicken thighs and cook until browned and cooked through, about 6-8 minutes.
- Add minced garlic and grated ginger, cooking for an additional minute.
- Add broccoli and bell pepper to the skillet, stirring until the vegetables are tender.
- In a small bowl, whisk together soy sauce, honey, and rice vinegar. Pour the sauce over the chicken and vegetables, stirring to coat.
- Add the cooked soba noodles to the skillet and toss everything together until heated through.
- Garnish with sesame seeds before serving.
Recipe 3: Spicy Chicken Ramen Bowl
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Ingredients:
- 4 packages ramen noodles (discard flavor packets)
- 1 pound chicken breast, diced
- 2 tablespoons chili oil
- 4 cups low-sodium chicken broth
- 2 cups spinach
- 1 carrot, julienned
- 1 cup mushrooms, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sriracha (optional)
- 1/4 cup green onions, chopped
Instructions:
- In a large pot, heat chili oil over medium heat. Add diced chicken and cook until browned and cooked through, about 5-7 minutes.
- Add chicken broth, bringing it to a simmer. Stir in the ramen noodles and cook for 3 minutes.
- Add spinach, carrot, and mushrooms to the pot, cooking for an additional 2-3 minutes until vegetables are tender.
- Stir in soy sauce and sriracha, if using, adjusting the seasoning to taste.
- Serve hot, garnished with chopped green onions.
Meal Prep Tips for Asian Noodle Recipes
Meal prepping these healthy Asian noodle recipes can save you time during the week and help you maintain a balanced diet. Here are some tips to make your meal prep efficient and effective:
1. **Batch Cooking**: Prepare larger portions of noodles and chicken on the weekend. Store them in airtight containers in the fridge for up to four days.
2. **Separate Sauces**: Keep sauces in separate containers to prevent the noodles from becoming mushy. This way, you can add them fresh just before eating.
3. **Fresh Vegetables**: Chop your vegetables ahead of time and store them in the fridge. This makes it easy to grab and add to your noodles when you’re ready to eat.
4. **Reheat with Care**: When reheating your meals, add a splash of water or extra broth to keep the noodles moist. This helps maintain their texture.
5. **Customize Your Bowls**: Feel free to mix and match ingredients based on your preferences. Different proteins, vegetables, and sauces can create new flavor profiles.
FAQ
1. Can I use whole grain noodles instead of regular noodles?
Absolutely! Whole grain noodles are a great alternative and can add extra fiber to your meal.
2. How long can I store these meal prep bowls in the fridge?
Most meal prep bowls can be stored in the refrigerator for up to four days. Ensure they’re in airtight containers for best results.
3. Can I freeze these recipes for later use?
Yes, you can freeze the chicken and noodle dishes. However, it’s best to store sauces separately and add them when reheating.
4. Are these recipes suitable for gluten-free diets?
You can make these recipes gluten-free by using gluten-free noodles and soy sauce alternatives, such as tamari.
These healthy Asian noodle recipes with chicken are not only delicious but also perfect for anyone looking to simplify their meal prep routine. Enjoy experimenting with flavors, and don’t hesitate to adapt the recipes to fit your dietary preferences. Happy cooking!
