1000 Calorie Chicken Noodle Meal Prep

This 1000 calorie chicken noodle meal prep is perfect for those who want to gain weight healthily and love Asian stir-fry flavors. It only takes 30 minutes to make and contains 7 different fruits and vegetables, tender chicken, rice noodles, and a fresh savory stir-fry sauce.

Ingredients

Chicken Thighs: Use skinless, boneless thighs for their rich flavor and tenderness. They’re perfect for absorbing the soy sauce marinade and stay juicy when cooked quickly and reheated.

Rice Noodles: Ideal for their light, delicate texture. Make sure to not overcook them so that they don’t become mushy when tossed in the stir-fry.

Vegetables: A vibrant mix of bell pepper, onions, broccoli, and carrots adds crunch, color, and nutrients to the dish. Each vegetable should be sliced uniformly to ensure even cooking. If you are in a rush, you could use a food processor.

Ginger and Garlic: These aromatics add a lot of flavor and are healthy additions to this high-calorie meal prep. Mince them finely to distribute their flavors more evenly throughout the dish.

Soy Sauce: Acts as the base for both the marinade and the stir-fry sauce, providing umami and saltiness.

Mirin: A sweet rice wine that adds a slight sweetness to the stir-fry sauce, balancing the saltiness of the soy sauce.

Sesame Oil: Just a dash adds a nutty aroma and richness to the sauce, enhancing the overall flavor profile of the dish.

Lime: Adds a fresh zesty note to the sauce. Use half in the sauce and the other half to squeeze over the finished dish for an extra burst of freshness.

Red Chili Flakes: Optional for those who enjoy a bit of heat. Adjust the amount to suit your spice preference.

Cilantro: Provides a fresh, herbal garnish that complements the flavors of the stir-fry.

Expert Tips

Mincing Ginger: For the best texture in your dishes, grate the ginger using a microplane and use only the finely minced portion that falls beneath the grater. The fibrous, stringy remnants that remain on the top can be tough and stringy so it should be discarded as it can ruin the stir fry.

Uniform Vegetable Sizes: To ensure even cooking, particularly for denser vegetables like carrots, cut all your vegetables to similar sizes. Using a food processor can expedite this process and help achieve uniformity quickly and efficiently, which is especially useful when preparing multiple servings for meal prep.

Stir Frying Vegetables: To maintain the vibrant color and crisp texture of your vegetables, stir-fry them until they are just tender but still slightly crisp. This helps preserve their fresh flavor and gives more texture, which contrasts with the soft noodles and tender chicken.

Rinsing Noodles: After cooking the rice noodles, make sure to rinse them thoroughly under cold water. This step stops the cooking process to prevent the noodles from becoming mushy and washes away excess starch. Removing this starch helps prevent the noodles from clumping together and helps ensure they mix well with other ingredients.

Choosing Meal Prep Containers: If possible use glass meal prep containers over plastic ones. Glass is non-reactive and won’t absorb the flavors or smells of its previous meals, ensuring your meals taste as fresh as possible.

Step by Step Instructions (with pictures)

1) In a mixing bowl, combine the chicken thighs with 1 tablespoon of soy sauce. Set aside to marinate.

2) In a small bowl, mix together 2 tablespoons soy sauce, 1 tablespoon mirin, and 1/2 teaspoon sesame oil. Squeeze in the juice from half of the lime, reserving the other half for serving.

3) Bring a large pot of salted water to a boil. Cook the rice noodles according to the package instructions until al dente. Drain and rinse under cold water to prevent sticking.

4) Heat 2 tablespoons of oil in a large wok or deep sauté pan over medium-high heat. Add minced ginger and garlic, and sauté until fragrant, about 30 seconds.

5) Add sliced bell pepper, onions, broccoli, and carrots to the pan. Stir fry for 3-4 minutes until they are al dente and slightly charred. Remove vegetables from the pan and set aside.

6) In the same pan, add the marinated chicken. Stir fry until the chicken is fully cooked, about 3-4 minutes.

7) Return the cooked vegetables to the pan with the chicken. Pour in the prepared stir fry sauce and toss everything together for about 30 seconds to ensure the chicken and vegetables are well coated with the sauce.

8) Add the cooked noodles and chopped cilantro to the pan. Toss well to ensure the noodles are evenly coated with the sauce. Adjust seasoning with additional soy sauce and squeeze the remaining half lime over the dish. Garnish with more cilantro if desired.

Storage and Leftovers

Storage: Allow the chicken and noodles to cool to room temperature. This helps prevent excess moisture from building up in the containers, which can make the noodles soggy. Once cooled, divide the meal into meal prep containers and seal them tightly. The dish can be stored in the refrigerator for up to 3 days.

Reheating: To reheat, place the meal in the microwave loosely with a microwave-safe cover to allow some steam to escape. Heat on high for 2 minutes, then stir and continue heating in 30-60 second intervals until the meal is thoroughly hot throughout.

FAQs