4-Meal Prep – Chinese Takeout: Chicken and Broccoli Stir Fried Noodles

Super quick, high protein and easy to make lunches. And I have to add this is so damn tasty.

Somehow it feels like those stir-fried noodles you get in Chinese takeaways — without the added salt, MSG and sugar.

Give this a go, make it fresh for your family to enjoy or prep 4 meals in one go!

(The only thing missing is probably those takeaway noodle boxes… should’ve gotten hold of them!)

4-Meal Prep – Chinese Takeout: Chicken and Broccoli Noodles

Makes – 4 meals
Time needed – 20 mins
Cost – ~$2.50 per meal

Here’s what you need:

• 400g brown rice noodles
• 1 tbsp minced garlic
• 4-5cm ginger, peeled and matchstick
• 1 bunch spring onions, sliced
• 1/2 a bunch of coriander, leaves picked and stalks sliced
• 3-4 cili padi *optional if you don’t want it spicy
• 2 carrots, sliced at an angle
• 1 head of broccoli, cut into small florets
• 400g chicken breasts, cut into 1cm strips and seasoned with black pepper
• 1 tbsp extra virgin olive oil
• 1 tbsp liquid aminos or low-sodium soy sauce
• 1 tbsp fish sauce

Here’s how you do it:

1. Prepare the veggies as mentioned above. In a separate bowl, soak noodles with hot water to soften it up. This is important as you don’t want your noodles to be too dry. You may drain out the noodles and set aside after about 5 minutes.
2. In a non-stick wok, heat extra virgin olive oil. Cook chicken and stir-fry for 2-3 mins.
3. Add coriander stalks, cili padi, garlic and ginger and cook for a further minute.
4. Add spring onions, carrots and broccoli and stir fry for a further 2 minutes, then add the cooked noodles. Keep stir-frying until the noodles are warm and chicken is cooked.
5. Stir through the soy and fish sauce and then remove from heat.
6. Divide into 4 separate containers if making as a meal prep, and then sprinkle the coriander leaves.
7. Make sure you wait till it’s completely cooled down before covering the containers and store it in the fridge for up to 4 days.

How much this costs:

*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. The links that I’ve included below is from local online grocery store, Redmart. You can definitely save more money if you purchase in wet markets etc. 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 brown rice noodles $1.60
• 1 tbsp minced garlic $0.20
• 4-5cm ginger, peeled and matchstick $0.10
• 1 bunch spring onions, sliced $0.15
• 1/2 a bunch of coriander, leaves picked and stalks sliced $0.20
• 3-4 cili padi *optional if you don’t want it spicy ~
• 2 carrots, sliced at an angle – $0.50
• 1 head of broccoli, cut into small florets – $1.50
• 400g chicken breasts, cut into 1cm strips and seasoned with black pepper – $5.00
• 1 tbsp extra virgin olive oil – $0.20
• 1 tbsp liquid aminos or low-sodium soy sauce – $0.20
• 1 tbsp fish sauce – $0.20

Total price = ~$9.85
Price per serve = ~ $2.50

Nutrition Information

The nutrition information below is based on the ingredients I’ve used above and about 100g of cooked prawns per meal. It may not be an accurate representation of your meal.

Calories 350 Protein 34g Carbs 36g Fats 8g