Introduction
Meal prepping has become a popular way to save time and eat healthier. When it comes to high protein options, Asian dishes featuring chicken are an excellent choice. These meals not only offer a great source of protein but also deliver an explosion of flavors and textures. Whether you prefer the sweetness of teriyaki, the spice of Szechuan, or the freshness of Thai basil, there’s something for everyone.
In this article, we will explore several high protein Asian dishes with chicken that are perfect for meal prep. Each recipe is designed to be easy to prepare and can be stored in the fridge for convenient meals throughout the week. Let’s dive into these delicious recipes that will make your meal prep exciting and nutritious!
Recipe Overview
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4 servings
Ingredients
- 1 lb boneless, skinless chicken breast, diced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 1 tablespoon cornstarch
- 1 tablespoon water
- 2 green onions, sliced
- Cooked brown rice or quinoa for serving
Instructions
- In a large skillet, heat sesame oil over medium-high heat.
- Add diced chicken and cook until browned, about 5-7 minutes.
- Stir in minced garlic and ginger, cooking for an additional 2 minutes.
- Add mixed vegetables to the skillet and stir-fry until tender, about 5-6 minutes.
- In a small bowl, mix soy sauce, cornstarch, and water to create a sauce.
- Pour the sauce over the chicken and vegetables, stirring to combine.
- Cook for another 2-3 minutes until the sauce thickens.
- Top with sliced green onions before serving.
- Serve over cooked brown rice or quinoa.
- Let cool before storing in meal prep containers.
More High Protein Asian Dishes
In addition to the stir-fry recipe above, here are a few more high protein Asian dishes with chicken that you can prepare ahead of time:
1. Teriyaki Chicken Bowls
This dish features marinated chicken in a homemade teriyaki sauce, served over rice with steamed broccoli. The sweet and savory flavors pair perfectly with the tender chicken, making it a favorite among meal preppers.
Ingredients:
- 1 lb chicken thighs, boneless and skinless
- 1/4 cup soy sauce
- 1/4 cup honey
- 2 tablespoons rice vinegar
- 1 teaspoon garlic powder
- 2 cups steamed broccoli
- Cooked white or brown rice for serving
Instructions:
- In a bowl, mix soy sauce, honey, rice vinegar, and garlic powder.
- Marinate chicken thighs in the mixture for at least 30 minutes.
- Grill or pan-sear chicken until fully cooked, about 7-10 minutes per side.
- Slice chicken and serve over rice with steamed broccoli.
- Store in airtight containers for meal prep.
2. Szechuan Chicken
This spicy dish is perfect for those who enjoy a bit of heat. Szechuan chicken is stir-fried with bell peppers and coated in a spicy sauce. Serve it with rice or noodles for a complete meal.
Ingredients:
- 1 lb chicken breast, sliced
- 2 tablespoons soy sauce
- 1 tablespoon chili paste
- 1 tablespoon rice vinegar
- 1 bell pepper, sliced
- 1 onion, sliced
- 1 cup snap peas
- Cooked jasmine rice for serving
Instructions:
- In a bowl, combine soy sauce, chili paste, and rice vinegar.
- Marinate sliced chicken in the sauce for 20 minutes.
- In a hot skillet, stir-fry chicken until browned and cooked through.
- Add bell pepper, onion, and snap peas, cooking until vegetables are tender.
- Serve with jasmine rice and store leftovers in meal prep containers.
3. Thai Basil Chicken
This dish is aromatic and flavorful, featuring ground chicken cooked with fresh basil and a savory sauce. It’s quick to prepare and perfect for a healthy meal prep option.
Ingredients:
- 1 lb ground chicken
- 1 tablespoon soy sauce
- 1 tablespoon oyster sauce
- 2 cups fresh basil leaves
- 2 cloves garlic, minced
- 1 red chili, sliced (optional)
- Cooked rice for serving
Instructions:
- In a skillet, cook ground chicken until browned and fully cooked.
- Add minced garlic and sliced chili, cooking for an additional minute.
- Stir in soy sauce and oyster sauce, mixing well.
- Add fresh basil leaves and cook until wilted.
- Serve over cooked rice and store in meal prep containers.
FAQs
1. How long can I store meal prep chicken dishes in the fridge?
Most meal prep chicken dishes can be stored in the fridge for up to 4 days. Make sure to keep them in airtight containers to maintain freshness.
2. Can I freeze these high protein Asian chicken dishes?
Yes, you can freeze these dishes. Just make sure they are cooled completely before transferring them to freezer-safe containers. They can last up to 3 months in the freezer.
3. Are these recipes gluten-free?
You can make these recipes gluten-free by using tamari instead of soy sauce and ensuring all other ingredients are gluten-free.
4. How can I add more vegetables to these dishes?
Feel free to add any of your favorite vegetables! Zucchini, mushrooms, and bok choy are great additions that will enhance the nutrition and flavor of these meals.
Conclusion
Preparing high protein Asian dishes with chicken for meal prep doesn’t have to be complicated. With these simple recipes, you can enjoy flavorful, nutritious meals that keep you energized throughout your busy week. Try these dishes today, and discover how easy meal prepping can be!
