Asian Chicken Meal Prep Recipes

Erwan Heussaff shares his favorite Asian meal prep recipes that are easy to make with just a few ingredients which might already be in your kitchen! The main ingredient will be chicken, which is a healthier and more versatile protein that goes well with just about everything! All you need is one pan and a few minutes and you are ready to have sumptuous meals for the week ahead.

LOW-CAL PANCIT CANTON
Ingredients:
2 pc (or 300g total) chicken breast fillet, boiled and shredded set aside broth
1/2 tbsp extra virgin olive oil
1 pc onion, chopped
2 cloves garlic, minced
1 pc carrot, sliced
1 stalk celery, chopped
2 cups low-calorie chicken broth or water
1 pack (100g) Pancit Canton Noodles
1 tsp soy sauce
head (around 100g) cabbage, cut into strips
Procedure:
1. In a pan or wok, heat your oil and saute onions and garlic. Add carrots, celery, and
cabbage.
2. Add your noodles and 2 cups of broth. Season with salt and pepper.
3. Toss in shredded chicken.
Makes 4 servings
Calories per Serving 189
Macros:
Fat 3.8g
Carbohydrates 15.2g
Protein 19g

HEALTHY DAK GALBI
Ingredients:
Marinade:
1 tbsp gochujang
1 tsp gochugaru
1 tsp sugar
2 tbsp rice wine
2 tsp soy sauce
1 tsp grated ginger
3 cloves garlic, minced
1 pc onion, minced
pepper
2 pc or around 300g total chicken breast fillet, cut into bite-size pieces
Preparation Time: 15 minutes
Cooking/Baking Time: 1 hour

1 tbsp olive oil
1 pc potato (around 50g), cut into thick sticks
1 pc small carrot sliced
head or 50g cabbage, shredded
5 pcs perilla leaves, thinly slice
Procedure:
1. In a bowl, combine all marinade ingredients including the chicken. Marinate for at least
30 minutes or overnight.
2. Stir-fry all the ingredients in a wok. Add your softened rice cakes.
Makes 5 servings
Calories per Serving 159
Macros:
Fat 4.2g
Carbohydrates 17.2g
Protein 12.7g

THAI CHICKEN LARB
Ingredients:
Sauce:
tbsp fish sauce
juice of 1 lemon
1 tbsp brown sugar
1 tbsp olive oil
cup rice, toasted and pulverized
4 pc (or 350-400g) chicken thigh fillet, cut into very small pieces
3 cloves garlic, minced
1 pc onion, sliced
3 pc birds eye chilies, chopped
3 tbsp chopped scallions
3 pc shiso leaves
1 head romaine lettuce, cleaned thoroughly
Procedure:
1. Combine sauce ingredients and mix until sugar is dissolved.
2. In a pan with hot oil, saute garlic and chilies followed by the chicken. Cook for 1 minute
and toss in scallions and onion.
3. Add sauce and cook until sauce is incorporated well into the meat. Serve with romaine
lettuce.

Preparation Time: 15 minutes
Cooking/Baking Time: 1 hour

Makes 5 servings
Calories per Serving 185
Macros:
Fat 8.9g
Carbohydrates 10.8g
Protein 16.4g

HEALTHY OYAKODON
Ingredients:
1 tbsp brown sugar
1 tbsp soy sauce
cup dashi stock
1- tbsp mirin
3 eggs, beaten lightly
pc onion, peeled and sliced
2 pc chicken breast fillet, cut into cubes
2 tbsp cooking sake/cooking wine
1 cup freshly cooked Japanese rice
Procedure:
1. In a non-stick pan bring dashi, soy sauce, mirin, sugar, and onion to a boil.
2. Add chicken until fully cooked and add egg mixture. Top with green onions and transfer
into a bowl with freshly cooked rice.
Makes 2 servings
Calories per Serving 509
Macros:
Fat 11.7g
Carbohydrates 54g
Protein 40.8g

Jump to:
(0:00) Intro
(0:30) Power Pancit
(4:05) Bro Dak Galbi
(7:37) Macro Larb
(9:39) Amino Oyakodon, Outro
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