3-Meal Dinner Meal Prep Under 350 Calories: Chinese-Styled Chicken and Broccoli

We’re about to celebrate the Lunar New Year now in Singapore and with the festivities everywhere, I’m inspired to make something that fulfils the Chinese side of me this week and next.

To start off, I’m sharing my recipe for a classic Chinese-styled Chicken and Broccoli! I remembered when I was losing weight six years ago, this is staple food for me. I have this nearly most nights, it’s refreshing and delicious especially if you choose the freshest of all broccoli’s that you can find and it’s only around 300 calories, with 30g of protein. Amazing.

Best of all, it won’t take you long at all to make this baby right here.

Get on the swing of Chinese New Year and add this to your repertoire of meal prep recipes! Let’s go!

Chinese-Styled Chicken and Broccoli

Serves – 3
Time needed – 15 mins
Cost – $2.15

Here’s what you need:

• 400g chicken breast
• 1 tbsp potato starch
• 400g broccoli
• 2 tbsp olive oil
• 2 tbsp crushed garlic

For the marinade

• 1 tbsp liquid aminos
• 1 tbsp oyster sauce
• 1/2 tsp sesame oil
• 1 tsp honey
• 1 tsp potato starch
• 1/2 cup water
• 1 tsp white pepper

Here’s how you do it:

1. Marinate chicken with potato starch and water.
2. Boil a pot of water and cook the broccoli for 1-min. Do not overcook. It should have a bite.
3. Heat a non-stick skillet on high and add the oil. Add garlic and stir-fry until golden brown.
4. Add chicken and cook for 5 mins. Add the sauce and do a few quick stirs.
5. Add broccoli and combine well.
6. Build your meals!

How much this costs:

*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. At the end of the day it’s possible to eat healthy without breaking the bank. Also, ~ denotes the items that should already be in your pantry for a long time or it’s a very small amount. 

• 400g chicken breast – $5.00
• 1 tbsp potato starch -$0.40
• 400g broccoli – $1.85
• 2 tbsp olive oil  – $0.60
• 2 tbsp crushed garlic ~

For the marinade

• 1 tbsp liquid aminos $0.20
• 1 tbsp oyster sauce $0.10
• 1/2 tsp sesame oil ~
• 1 tsp honey $0.20
• 1 tsp potato starch $0.20
• 1/2 cup water ~
• 1 tsp white pepper ~

Total price = ~ $8.55
Price per serve = ~ $2.85

How much calories and macros:

Calories: 302, Protein: 34g, Carbohydrates: 17g, Fats: 11g