3-Meal Prep: Teriyaki Chicken Soba Bowls

One of my favourite Japanese-y styled chicken would hands-down be teriyaki. It’s sweet and savoury tastes really reminds me so much of Tokyo and not forgetting how tasty it is. I’ve remade this crowd favourite into healthy soba bowls that’s so easy to make and perfect for weeknight dinners.

At $3.25 per bowl, and with 35g of protein, this is something you got to try!

Grab your recipe book, pen this down, get the ingredients, and get preppin’. Don’t forget to tell me how it is either on the comments section below, on YouTube, or on Instagram at @asianmealprep. Would love to see your creations!

3-Meal Prep: Teriyaki Chicken Soba Bowls

Makes – 3 meals
Time needed – 20 mins + 30 mins (marinate)
Cost – ~$3.25 per meal

Here’s what you need:

For the soba

• 300g cooked soba noodles
• 1 tsp sesame oil
• Spring onions, chopped

For the veggies

• 1 red capsicum
• 1 medium brocolli
• 100g frozen sweetcorn, defrosted
• 100g bunashimeiji mushrooms, stalked and separated

For the teriyaki sauce

• 1 tsp potato starch
• 1cm ginger, minced
• Juice from 1 orange
• 2 tsp light soy sauce or liquid aminos
• 1 tbsp honey
• 250g chicken breast, cut into 1-cm chunks
• 1 tbsp extra virgin olive oil

Here’s how you do it:

1. Combine starch, ginger, orange juice, liquid aminos and honey in a small bowl. Add chicken in a ziploc together with the teriyaki sauce and marinate it for at least 30 minutes.
2. Heat a non-stick wok with olive oil and cook chicken, stirring frequently for 6 minutes. Remove from heat and set aside.
3. Using the same wok, stir fry the veggies for 2-mins.
4. Remove from heat – it’s time to make your bowls. First place soba in the bowl, add sesame oil and spring onions. Then add in chicken, mushroom and capsicum. Top it up with broccoli and corn. Let it cool and cover.

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.

For the soba

• 300g cooked soba noodles $2.00
• 1 tsp sesame oil ~
• Spring onions, chopped ~

For the veggies

• 1 red capsicum $1.00
• 1 medium brocolli $1.20
• 100g frozen sweetcorn, defrosted $1.50
• 100g bunashimeiji mushrooms, stalked and separated $2.50

For the chicken

• 1 tsp potato starch ~
• 1cm ginger, minced ~
• Juice from 1 orange $0.60
• 2 tsp light soy sauce or liquid aminos $0.20
• 1 tbsp honey $0.20
• 250g chicken breast, cut into 1-cm chunks $2.75
• 1 tbsp extra virgin olive oil $0.20

Total price = ~$9.65
Price per serve = ~ $3.25

Nutrition Information

The nutrition information below is based on the ingredients I’ve used above. It may not be an accurate representation of your meal.

Calories 382 Protein 34.7g Carbs 41.9g Sugar 10.3g Fibre 2.6g Fats 10.1g Sat Fat 1.9g