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.

Spice up your chicken meals here: https://www.youtube.com/watch?v=aJVzaVBzXPU

 

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
½ 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

Marinade

Ingredients

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
1 tbsp olive oil
1 pc potato (around 50g), cut into thick sticks
1 pc small carrot sliced
¼ 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.

Preparation Time: 15 minutes

Cooking/Baking Time: 1 hour

Makes 5 servings

Calories per Serving 159

Macros

Fat 4.2g
Carbohydrates 17.2g
Protein 12.7g

Thai Chicken Larb

Sauce

Ingredients

½ tbsp fish sauce
juice of 1 lemon
1 tbsp brown sugar
1 tbsp olive oil

Chicken and Rice

Ingredients

¼ 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 bird’s 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
½ cup dashi stock
1-½ tbsp mirin
3 eggs, beaten lightly
½ 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

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