Chicken and Noodle Meal Prep
This chicken and noodle meal prep is perfect for people who want nutritious packed meals with Asian stir-fry flavors. It only takes 30 minutes to make with 7 fruits and vegetables, tender chicken, rice noodles, and a savory stir-fry sauce.
Ingredients
Chicken Thighs: Chicken thighs are excellent for meal prep because they stay moist even after reheating. If you prefer a leaner option, chicken breasts can work well too.
Rice Noodles: These noodles are perfect for a quick and satisfying meal, absorbing sauces wonderfully. They’re gluten-free as well, catering to those with gluten sensitivities.
Vegetables: Bell peppers, onions, broccoli, and carrots not only bring color and crunch to your meal but also a variety of nutrients. You can swap in any vegetables you have on hand, making this recipe versatile for your weekly prep.
Stir Fry Sauce: This trio of soy sauce, mirin, and sesame oil brings a classic Asian flavor to the dish. A low-sodium soy sauce is a healthier choice, and if mirin is unavailable, a pinch of sugar with some sake or rice wine vinegar can be a substitute.
Expert Tips
Mincing Ginger: When grating ginger with a microplane, only use the finely minced portion that falls beneath the grater. Make sure to discard the fibrous, stringy remnants that cling to the front of the grater. They can add an unwanted tough and stringy texture to your dish.
Vegetable Sizes: Ensure all your vegetables are cut to similar sizes for even cooking. This is especially important for denser vegetables like carrots, which take longer to soften.
Proper Noodle Preparation: To prevent rice noodles from sticking together or becoming too soft, cook them until they are just al dente. Then rinse them under cold water to stop the cooking process.
Step by Step Instructions
1) In a bowl, marinate the chicken thighs by combining them with 1 tablespoon of soy sauce. Set aside to marinate.
2) Prepare the stir-fry sauce by mixing 2 tablespoons of soy sauce, 1 tablespoon of mirin, and ½ teaspoon of sesame oil in a bowl. Cut the lime in half and squeeze one half into the sauce, reserving the other half for later use.
3) Bring a large pot of water to a boil. Once boiling, add salt and cook the rice noodles according to the package’s instructions.
4) Heat 2 tablespoons of cooking oil in a large wok or deep sauté pan over medium-high heat. Add the ginger and garlic and sauté until fragrant, about 30 seconds.
5) To the pan, add the bell pepper, onions, broccoli, and carrots. Stir fry for 3-4 minutes until they are al dente and slightly charred. Once cooked to your liking, transfer the vegetables out of the pan.
6) In the same pan, add the marinated chicken. Stir fry until fully cooked, approximately 3-4 minutes.
7) Return the vegetables to the pan with the chicken, pouring in the stir fry sauce. Toss everything together for about 30 seconds, ensuring the chicken and vegetables are well coated with the sauce.
8) Finally, add the cooked noodles and cilantro. Mix thoroughly until the noodles are evenly coated with the sauce. Adjust the seasoning as needed, using additional soy sauce and the remaining lime half. Garnish with more cilantro if desired.
Storage and Leftovers
Refrigerating: Cool the cooked chicken and noodle stir-fry before dividing it into meal prep containers. They can be stored in the refrigerator for 3 to 4 days.
Freezing: This dish freezes well, except for the cilantro garnish, which should be added fresh. Portion the cooled stir-fry into freezer-safe containers or bags. It can stay good quality while frozen for up to 3 months. Thaw in the fridge overnight before reheating.
Reheating: Heat the stir-fry in the microwave on high for 2-3 minutes, stirring halfway through, until hot throughout.
FAQs
How long will this meal last in the fridge?
Properly stored in airtight containers, this Chicken and Noodle Meal Prep will keep in the fridge for up to 4 days. Let the food cool to room temperature before sealing and refrigerating to maintain the best quality.
Can I substitute the chicken thighs with another protein?
Absolutely! Chicken thighs can be replaced with an equal amount of chicken breast, beef strips, shrimp, or tofu. Just remember to adjust the cooking time and storage length accordingly.
Can I add more vegetables to this stir fry?
Absolutely! Feel free to include additional vegetables such as snap peas, bean sprouts, or cabbage. Just be mindful to add them at the appropriate time during cooking so they don’t overcook.
If I don’t like cilantro, what’s a good alternative for garnish?
If cilantro isn’t to your taste, green onions or a sprinkle of toasted sesame seeds make great garnishes. But also, feel free just to omit it!
Recipes You May Like:
If you’re looking for more delicious meal prep recipes, try my high-calorie overnight oats or slow cooker pulled pork recipes.
Chicken and Noodle Meal Prep
Equipment
- Mixing Bowls
- Large Wok or Large Deep Sauté Pan
- Meal Prep Containers
Ingredients
Chicken Marinate
- 1 ¾ lbs Skinless boneless chicken thigh
- 1 tbsp Soy sauce
Stir Fry
- 13 oz Rice noodles
- 2 tbsp Cooking oil Use a high smoke point cooking oil like canola oil, sunflower oil or peanut oil.
- ½ oz Ginger
- 3 cloves Garlic
- 5 oz Bell pepper 1 bell pepper
- 5 oz Onions 2 onion
- 4 ½ oz Broccoli ½ broccoli head
- 5 oz Carrots 2 medium sized carrots
- Cilantro for garnish
Stir Fry Sauce
- 2 tbsp Soy sauce
- 1 tbsp Mirin
- ½ tsp Sesame oil
- 1 Lime I used half the lime in the stir fry sauce and saved half to squeeze over the final dish
Instructions
- In a bowl, marinate the chicken thighs by combining them with 1 tablespoon of soy sauce. Set aside to marinate.
- Prepare the stir-fry sauce by mixing 2 tablespoons of soy sauce, 1 tablespoon of mirin, and ½ teaspoon of sesame oil in a bowl. Cut the lime in half and squeeze one half into the sauce, reserving the other half for later use.
- Bring a large pot of water to a boil. Once boiling, add salt and cook the rice noodles according to the package’s instructions.
- Heat 2 tablespoons of cooking oil in a large wok or deep sauté pan over medium-high heat. Add the ginger and garlic and sauté until fragrant, about 30 seconds.
- To the pan, add the bell pepper, onions, broccoli, and carrots. Stir fry for 3-4 minutes until they are al dente and slightly charred. Once cooked to your liking, transfer the vegetables out of the pan.
- In the same pan, add the marinated chicken. Stir fry until fully cooked, approximately 3-4 minutes.
- Return the vegetables to the pan with the chicken, pouring in the stir fry sauce. Toss everything together for about 30 seconds, ensuring the chicken and vegetables are well coated with the sauce.
- Finally, add the cooked noodles and cilantro. Mix thoroughly until the noodles are evenly coated with the sauce. Adjust the seasoning as needed, using additional soy sauce and the remaining lime half. Garnish with more cilantro if desired.
Notes
- Vegetable Chop Sizes: Slice the bell pepper, onions, broccoli, and carrots into uniform sizes to ensure they cook evenly during the stir-fry process.
- Non-Stick Noodle Trick: To keep your rice noodles from becoming clumpy, after draining, run them under cold water while gently mixing them. This will rinse off more of the starch that makes them stick together.
- Storing the Meal: Once cooked, let your meal prep dishes cool to room temperature to prevent condensation inside the storage containers. Seal them tightly and refrigerate, then eat them within 3-4 days.
- Reheat Right: To avoid cold spots when reheating your meal prep in the microwave, take a moment to give everything a good stir halfway through. This simple step helps to distribute heat more evenly,