Chicken Satay Stir-Fry Meal Prep
Makes – 3 meals
Time needed – 15 mins
Cost – ~S$4.30
Here’s what you need:
- 1 tbsp extra virgin olive oil
- 500g chicken breast, sliced
- 1 medium red onion, sliced
- 1 tbsp minced garlic
- 1 medium broccoli, cut into florets
- 150g sweet peas, ends cut
- 100g baby corn, sliced to two
- 1 medium red capsicum, sliced
For the sauce
- 3 tbsp natural crunchy peanut butter
- 3 tbsp liquid aminos
- 2 tbsp white vinegar
- 1 tbsp coconut sugar
- 1 1/2 tsp potato starch mixed with 1 1/2 tsp water
For garnishing
- Fresh English parsley, chopped for garnishing
Here’s how you do it:
- In a small bowl, mix all ingredients for the sauce until smooth (or as smooth as you can if you’re using the crunchy peanut butter). Set aside.
- Heat a non-stick skillet with olive oil spray. If you don’t have olive oil spray, then just use 1/2 a tbsp of extra virgin olive from the ingredients.
- Add onion and garlic and stir-fry for a minute before tossing in chicken breasts. Stir-fry for 6-7 mins until the chicken is no longer pink. Set aside.
- In the same skillet, heat extra virgin olive oil on medium high. Add broccoli, sweet peas, capsicum and baby corn and stir-fry for 3-4 mins. If keeping for meal prep, don’t overcook the veggies!
- Toss in the chicken, mix it up with the veggies and then pour in the sauce. Cover the entire mixture with the sauce and let it thickened.
- Remove from heat.
- If storing for meal prep: Let it cool down completely. Serve with brown rice according to your macros and then garnish with parsley.
- If eating immediately: Garnish with parsley. Serve with brown rice. It’s also good to eat it by itself.
How much this costs:
*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. 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.
- 1 tbsp extra virgin olive oil $0.20
- 500g chicken breast, sliced $5.00
- 1 medium red onion, sliced $0.25
- 1 tbsp minced garlic $0.20
- 1 medium broccoli, cut into florets $2.20
- 150g sweet peas $1.20
- 1 medium red capsicum, sliced $1.20
- 1/3 cup natural crunchy peanut butter $1.00
- 1/3 cup liquid aminos $0.80
- 2 tbsp white vinegar $0.20
- 1 tbsp coconut sugar $0.20
- 1 1/2 tsp potato starch mixed with 1 1/2 tsp water $0.10
- Fresh English parsley, chopped for garnishing $0.40
Total price = ~S$12.95
Price per serve = ~ S$4.30
Nutrition Information
The nutrition information below is based on the ingredients I’ve used above. It may not be an accurate representation of the chicken satay stir-fry you made. The nutrition below doesn’t include the brown rice.
Calories 526 Protein 61.2g Carbs 23.5g Fats 19.1g Saturated Fats 3.7g
