Chicken Stir Fry Meal Prep for Busy Weeknights
This Asian-inspired chicken stir fry is designed for Sunday batch cooking, yielding five grab-and-go lunches that reheat in minutes. It stays fresh 4–5 days in airtight glass containers and can be frozen up to 3 months; store rice separately to keep it from getting soggy. Perfect for busy professionals, students, and parents who want high-protein, balanced meals without weekday cooking.
Equipment
- Large wok or 12-inch skillet
- Airtight glass meal prep containers
- Sharp knife
- Cutting board
- Small mixing bowl
- Measuring cups and spoons
Ingredients
- 1 lb boneless skinless chicken breast cut into 1-inch cubes
- salt and black pepper to taste
- 2 tablespoons olive oil divided for cooking
- 2 cups fresh broccoli florets
- 1/2 yellow bell pepper cut into 1-inch pieces
- 1/2 red bell pepper cut into 1-inch pieces
- 1/2 cup baby carrots thinly sliced
- 2 teaspoons minced ginger
- 2 cloves garlic finely minced
- 1 tablespoon cornstarch
- 2 tablespoons cold water
- 1/4 cup low-sodium chicken broth
- 3 tablespoons reduced-sodium soy sauce
- 1/4 cup honey
- 1 tablespoon toasted sesame oil
- 1/2 teaspoon crushed red pepper flakes
Instructions
- Season chicken cubes with salt and black pepper. Heat 1 tablespoon olive oil in a wok or large skillet over medium-high heat.
- Add chicken in a single layer and cook 6–7 minutes, stirring occasionally, until browned and cooked through. Transfer to a plate.
- Add remaining 1 tablespoon olive oil to the wok. Stir-fry broccoli, bell peppers, and carrots 4–5 minutes until tender-crisp.
- Whisk cornstarch with cold water until smooth. Whisk in chicken broth, soy sauce, honey, sesame oil, and red pepper flakes to make the sauce.
- Return chicken to the wok with vegetables. Add minced ginger and garlic; stir for about 30 seconds until fragrant.
- Pour in the sauce and bring to a gentle boil. Reduce heat and simmer 2–3 minutes, stirring, until the sauce thickens and coats the stir fry.
- Remove from heat and let cool 10–15 minutes to reduce condensation before packing.
- Divide evenly among five airtight glass containers. Store any rice (brown or cauliflower) in a separate compartment or container to prevent sogginess. Label with the prep date.
Notes
- Storage: Refrigerate in airtight glass containers for 4–5 days. Do not leave at room temperature for more than 2 hours.
- Freezer-friendly: Cool completely, then freeze in freezer-safe containers up to 3 months. Thaw overnight in the fridge before reheating.
- Reheating: Microwave 2–3 minutes, stirring halfway; add 1 tablespoon water if the sauce is too thick. Stovetop: warm over medium heat with a splash of chicken broth for about 5 minutes.
- Rice tip: Keep brown rice or cauliflower rice in a separate compartment to avoid sogginess.
- Meal prep timing: Batch-cook on Sunday, cool 10–15 minutes before sealing, portion into 5 containers, and label with the date.
- Adjust sweetness/heat: Reduce honey by half for less sweetness; increase red pepper flakes for a spicier bowl.
- High-protein variation: Add an extra 1/2 lb chicken to boost protein per portion.