Chicken and Soba with Spinach in Peanut Sauce

I love meal preps with a passion! And who says meal prep has to be boring? Check this one out – 45g of awesome protein, 42g of carbs and 27g of good fats in just one meal – all for only $3.80 per meal!

Say hello to Chicken and Soba with Spinach in Peanut Sauce.

The peanut sauce is made from scratch using whole food ingredients so you can have it without guilt. I also prepped 3 of this for 3 of my lunches ahead so you can do the same too. Make sure you store it in the fridge and heat it in the microwave before consumption.

Today is also my final recipe featuring soba noodles – I cannot wait to introduce to you my next ingredient for the month for more Asian inspired, cheap and healthy eats.

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Chicken and Soba Noodles with Spinach in Peanut Sauce

Serves – 3
Time needed – 20 mins
Cost – Approximately $3.80 per serve

Here’s what you need:

• 300g chicken breasts
• 300g cooked soba noodles
• Chinese spinach AKA kangkong
• 2-3 other types of veggies
  • Red capsicum
  • Yellow capsicum
  • Shimeiji mushroom
• For the peanut sauce
  • 1/2 cup natural peanut butter
  • 14 sprays of liquid aminos
  • 2 tbsp rice vinegar
  • 3 tbsp water
  • 2 tbsp honey
  • 2 tsp chopped garlic
• Other condiments
  • 2 tbsp extra virgin olive oil
  • Cajun seasoning
• To finish off
  • Chopped Chinese parsley (cilantro)
  • Lime

Here’s how you do it:

1. Begin by preparing your chicken breasts. Skin and remove as much fat as possible, you don’t need them.
2. Season the chicken breasts with your preferred seasoning. I have cajun and olive oil.
3. Next, prepare veggies by cutting and slicing them any way you want.
4. With the spinach, I like to cut the leaves off and then the stems and set it aside.
5. To prepare the peanut sauce, add in peanut butter, liquid aminos, rice vinegar, water, honey and chopped garlic.
6. Using a spoon or a whisk, mix the peanut sauce well.
7. Heat a non-stick skillet with olive oil. Add in spinach and stir fry it till it’s slightly wilted, before adding in the rest of the veggies. Let the veggies cook for about 4 mins.
8. Once the veggies are cooked, remove from heat and set aside.
9. It’s time to cook the chicken. Spray a non-stick skillet with olive oil and cook chicken breast on medium heat for about 4 mins per side. As this is a meal prep recipe, try not to overcook it!
10. Once the chicken breasts are cooked, remove from heat and set aside.
11. Boil a pot filled with water and cook soba noodles. Soba noodles cooks pretty quickly so 2-min will do! Drain the soba noodles and then place it in the same pot – we’ll be using this for later.
12. Once you have your veggies, chicken and soba noodles, it’s now time to mix it all up and divide into your meal prep containers!
13. With the soba noodles in a pot, add your veggies first. Mix well.
14. Once it’s properly mixed, add in peanut sauce. Again, mix well.
15. Finally, divide them into 3 different containers. Divide chicken breasts equally – if you’re not fussed about macros, then just guesstimate how much you need every day. Otherwise, weigh them at 100g per container.
16. Finally top it off with some chopped Chinese parsley (cilantro) and lime.
17. Enjoy!

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. I’ve also added about $0.50 to the final number to account for those ~ items.

• 300g chicken breasts $2.50
• 300g cooked soba noodles $1.30
• Chinese spinach AKA kangkong $1.00
• 2-3 other types of veggies
  • Red capsicum $0.88
  • Yellow capsicum $0.75
  • Shimeiji mushroom $0.93
• For the peanut sauce
  • 1/2 cup natural peanut butter $1.50
  • 14 sprays of liquid aminos $0.40
  • 2 tbsp rice vinegar $0.80
  • 3 tbsp water ~
  • 2 tbsp honey $0.26
  • 2 tsp chopped garlic ~
• Other condiments
  • 2 tbsp extra virgin olive oil $0.40
  • Cajun seasoning ~
• To finish off
  • Chopped Chinese parsley (cilantro) ~
  • Lime $0.10

Total price = ~ $11.30
Price per serve/meal = ~ $3.80

How much calories and macros:

Calories: 607, Protein: 45g, Carbohydrates: 42g, Fats: 27g