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Easy 5-Day Chicken and Vegetable Stir Fry Meal Prep Recipe for Busy Weekdays

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A quick, easy, and healthy chicken and vegetable stir fry perfect for meal prepping five days of lunches or dinners. This recipe features a savory sauce and crisp-tender veggies, ideal for busy weekdays.

Ingredients

Scale
  • 1.5 pounds skinless, boneless chicken breast, cut into bite-sized pieces
  • 1 red bell pepper, sliced
  • 1 medium broccoli crown, cut into florets
  • 1 medium carrot, julienned or thinly sliced
  • 1 cup snap peas or green beans, trimmed
  • 1 small onion, sliced
  • 3 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • ½ cup (120 ml) low-sodium soy sauce
  • 2 tablespoons sesame oil
  • 1 tablespoon honey or maple syrup
  • 1 tablespoon rice vinegar
  • 1 teaspoon cornstarch mixed with 2 tablespoons water
  • 2 tablespoons neutral cooking oil (canola or vegetable oil)
  • Optional garnishes: sesame seeds, chopped green onions

Instructions

  1. Cut chicken breast into bite-sized pieces. Toss with 1 tablespoon soy sauce and 1 teaspoon cornstarch. Let sit for 10 minutes.
  2. Whisk together ½ cup soy sauce, sesame oil, honey or maple syrup, rice vinegar, minced garlic, and grated ginger in a bowl. Set aside.
  3. Slice bell pepper, cut broccoli into florets, julienne carrot, trim snap peas or green beans, and slice onion.
  4. Heat 2 tablespoons neutral oil in a wok or large skillet over medium-high heat. Add chicken in a single layer and sear undisturbed for 2-3 minutes until golden. Stir-fry for another 3-4 minutes until cooked through. Remove chicken and set aside.
  5. In the same pan, add more oil if needed. Stir-fry onions and carrots for 2 minutes until they start to soften. Add broccoli, bell pepper, and snap peas. Stir-fry for 4-5 minutes until crisp-tender.
  6. Return chicken to pan with vegetables. Pour sauce over and stir to coat. Bring to a simmer, then add cornstarch slurry. Cook 1-2 minutes until sauce thickens and becomes glossy.
  7. Taste and adjust seasoning with salt or more soy sauce if needed. Sprinkle with sesame seeds and chopped green onions if using.
  8. Let cool slightly, then divide into five meal prep containers. Store in fridge up to 5 days.

Notes

Use chicken thighs instead of breasts for juicier meat and adjust cooking time accordingly. Avoid overcrowding the pan to maintain high heat and crisp vegetables. Fresh ginger and garlic provide better flavor than powdered. Sauce can be adjusted for sweetness or saltiness to taste. Frozen mixed vegetables can be used as a shortcut but may require slight cook time adjustment.

Nutrition

Keywords: chicken stir fry, meal prep, easy dinner, healthy recipe, quick stir fry, weekday meals, chicken and vegetables

Find it online: https://eliplate.com/easy-5-day-chicken-and-vegetable-stir-fry-meal-prep-recipe-for-busy-weekdays/