Time Saving, Four-Way Asian Chicken Prep!

Once in a while, I will be sitting down and then boom! A brilliant idea comes popping in my brain. I remembered lying there on my couch and thinking how do I solve this problem my clients always complains – it can get boring. Damn. Healthy eating should not be boring. Ever.

And then brilliantly, I thought of making these four ways. I have to be honest, I stumbled upon this idea the very first time several years ago on one of my fav meal prep sites – Fit Men Cook and so I decided to experiment a few combination using typical Asian spices and I came up with 4 that can actually be an awesome addition to your weekly meal prep.

Say hello to four-way Asian Chicken Prep! Also, I made these into a wrap for my week and I featured that at the end of the video. Check it out!

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!

Time Saving, Four-Way Asian Chicken Prep!

Makes – 4 serves of chicken about 100g cooked
Time needed – 30 minutes
Cost – ~$1.65 per serve

Here’s what you need:

• 600g chicken breast, excess fat removed

Spicy chilli chicken

• 2-3 cili padi, chopped (up to you on how spicy you want it to be)
• 1 tsp liquid aminos (or soy sauce)
• 1 tsp cayenne pepper

Sesame chicken

• 1 tsp liquid aminos
• 1 tsp sesame oil
• Sesame seeds

Honey soy chicken

• 1 clove garlic, chopped
• 1 tsp potato starch
• 1 tsp liquid aminos (or soy sauce)
• 1 tsp dark soy sauce
• 1 tsp honey

Garlic oyster chicken

• 1 clove garlic, chopped
• 1 tbsp oyster sauce

Here’s how you do it:

1. Mix all the respective sauces and marinate chicken well. If you want the flavours to really come out then store the marinated chicken in the fridge for a few hours.
2. Preheat oven at 200 degrees celcius. Prepare baking tray and separate tray into 4 different compartments using aluminium foil.
3. Once the chicken is ready, fill the chicken into the four different compartments.
4. Bake for 20 minutes. And you’re done! I actually made the chicken as a wrap for four different days. Gives it a good variety! Try them!

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.

To be completely honest, most of the ingredients I have them at home so the only thing I had to spent on was the chicken but I’m pretty sure it costs close to nothing to make these!

• 600g chicken breast, excess fat removed – $5.50

Spicy chilli chicken

• 2-3 cili padi, chopped (up to you on how spicy you want it to be) ~
• 1 tsp liquid aminos (or soy sauce) $0.20
• 1 tsp cayenne pepper ~

Sesame chicken

• 1 tsp liquid aminos $0.20
• 1 tsp sesame oil $0.10
• Sesame seeds ~

Honey soy chicken

• 1 clove garlic, chopped ~
• 1 tsp potato starch $0.10
• 1 tsp liquid aminos (or soy sauce) $0.20
• 1 tsp dark soy sauce $0.10
• 1 tsp honey $0.10

Garlic oyster chicken

• 1 clove garlic, chopped ~
• 1 tbsp oyster sauce $0.10

Total price = ~$6.60
Price per serve = ~ $1.65

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.

Spicy chilli chicken
Calories 114 Protein 21.2g Carbs 0g Sugar 0g Fibre 0g Fats 2.6g Sat Fat 0.6g

Sesame chicken
Calories 154 Protein 21.2g Carbs 0g Sugar 0g Fibre 0g Fats 7.1g Sat Fat 1.2g

Honey soy chicken
Calories 199 Protein 22.1g Carbs 20.1g Sugar 12.5g Fibre 0.2g Fats 2.6g Sat Fat 0.6g

Garlic oyster chicken
Calories 129 Protein 21.4g Carbs 3.5g Sugar 2.5g Fibre 0.1g Fats 2.6g Sat Fat 0.6g