🍱 Chicken & Veggie Stir-Fry Meal Prep with Wild Rice 🍗🥦🌶️
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 4 meal-prep containers
Calories per Serving: ~490 kcal
📝 Ingredients
For the Chicken & Veggies:
🍗 500g chicken breast, diced
🥦 200g broccoli florets
🌱 150g snap peas (or green beans)
🌶️ 1 red bell pepper, sliced
🟡 1 yellow bell pepper, sliced
🧄 2 garlic cloves, minced
🛢️ 1 tbsp sesame oil (or olive oil)
For the Stir-Fry Sauce:
🍶 3 tbsp soy sauce
🍯 1 tbsp honey or maple syrup
🌶️ 1 tsp chili flakes (adjust to taste)
🍶 1 tbsp rice vinegar
🥄 1 tsp cornstarch mixed with 2 tbsp water
🧄 ½ tsp grated ginger (optional)
For the Rice:
🍚 250g wild rice blend (or brown rice mix)
💧 600ml water
🧂 Pinch of salt
👩🍳 Instructions
Cook the rice: Rinse wild rice, then cook in salted water for 35–40 mins until tender. Drain if needed. Divide into 4 containers.
Make sauce: In a bowl, whisk soy sauce, honey, chili flakes, vinegar, cornstarch slurry, and ginger. Set aside.
Cook chicken: Heat sesame oil in a wok. Stir-fry chicken for 6–7 mins until golden and cooked through. Remove and keep warm.
Stir-fry vegetables: Add garlic, broccoli, peppers, and snap peas to the wok. Cook 3–4 mins until bright and crisp-tender.
Combine: Return chicken to pan, pour in sauce, and stir 2–3 mins until glossy and thickened.
Assemble meal prep: Spoon rice into containers, top with chicken & veggie stir-fry, and let cool before sealing.
🥡 Storage & Reheating
Fridge: Store in airtight containers for up to 4 days.
Freezer: Safe to freeze for up to 2 months (veggies will soften slightly).
Reheat: Microwave 2–3 minutes, stirring halfway. Add a splash of water if sauce thickens too much.
💡 Tips & Variations
Swap chicken for shrimp, beef strips, or tofu.
Add extra veggies like zucchini or mushrooms.
Use quinoa or cauliflower rice for a lighter base.
Make it teriyaki-style by replacing chili flakes with extra honey and soy sauce.