Healthy Asian Meal Prep: Teriyaki Chicken

If you’re looking for a cheap and delicious way to get your protein in, then this is definitely the recipe for you. We got a low calorie, low sugar Teriyaki Chicken recipe that we’ve been eating for years. Say NO to bland and dry chicken. There is always to a way to make your food delicious while still being healthy!


The Asian Weight Loss Cookbook

The 15 Fat Burning Meals Cookbook features our favorite recipes that you can use to get closer to your fitness goals.

Become your own personal trainer with the guidance of this book and make this the year you achieve your insurmountable fitness goals.


Equipment Used In REcipe (Recommended Equipment):


Ingredients

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1. Chicken Breast (4lbs): $7.36

2. White Rice(2lbs): $1.28

3. Thai Sweet Chili Sauce (1 Cup): $1.96

4. Soy Sauce (1 Cup): $1.58

5. Ginger (1 head): $.44

6. Garlic (as much as you can possibly put in lol): $1.50

7. Broccoli (2lbs): $4.45

8. Lemon (3-4): $.96

9. 16 Containers (wholesale): $4.19

Total = $23.72 Each Meal = $1.48


Recipe:

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Step 1: Prep Food

1. Cut Chicken Breast Length-Wise (Prevents Chicken From Over Cooking)

2. Score Chicken - Checkered Pattern

3. Create Marinade: 1 Cup Soy Sauce, 1 Cup Sweet Thai Chili, 1 Peeled Head of Ginger, 4-5 Heads of Dried Garlic, 4 tbsp Sesame Oil, 4 tbsp Honey

4. Let Chicken Soak In Marinade: Min 1 Hour Max 24 Hours

5. Cut Broccoli

6. 3-4 Tbsp Sesame Oil Mixed Into Broccoli + Salt & Pepper

7. Place Whole Head Garlic On Tray

8. Roast Garlic & Broccoli @ 420F or 230C For 20 Minutes

9. Mash Up Garlic

10. Add 4 tbsp Honey, 1/2 Lime Juice, Mushed Garlic in a bowl and mix

11. Add Broccoli to Bowl and Mix Again

12. Wash Rice 2-3 Times

13. Places 5 pieces of ginger & 2 Heads of Garlic

14. Place in Rice Cooker & Press Cook

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Step 2: Cook Food

1. Add 2-3 tbsp Canola or Grape seed Oil to Grill or Pan

2. Heat Till Sizzling

3. Add Chicken Breast & Lay Away From Body

4. Watch Out For White Layer To Form & Cook For 2 Mins On Other Side

5. Repeat For All Chicken Breasts

6. Place 3-4 Cups Rice (Washed) Into Pot

7. Place Water to 1/2 Inch Over Water (Use Finger Method)

8. Bring To Boil

9. When Boiling, Place Lid Then Bring Down To Low

10. Cook For 15 Minutes

Step 3: Plate Food

1. Plate White Rice (150g)

2. Plate Broccoli (100-150g)

3. Plate Chicken (4-5oz.)


Nutritional Information

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PHILLIP PAK

Phillip Pak is a fitness expert who has been training clients for 6 years. Throughout his fitness journey, Phill has done it all when it comes to diet and nutrition. He is now the owner of Aspire Fitness Walnut where his main goal is to help those who are seeking to find the best version of themselves. Phillip is also a NASM Certified Nutrition Coach (CNC) and a NASM Certified Personal Trainer (CPT).