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Asian Chicken Meal Prep Recipes

Erwan Heussaff shares his favorite Asian meal prep recipes that are easy to make with just a few ingredients which might already be in your kitchen! The main ingredient will be chicken, which is a healthier and more versatile protein that goes well with just about everything! All you need is one pan and a few minutes and you are ready to have sumptuous meals for the week ahead. LOW-CAL PANCIT CANTON Ingredients: 2 pc (or 300g total) chicken breast fillet, boiled and shredded set aside broth 1/2 tbsp extra virgin olive oil 1 pc onion, chopped 2 cloves garlic, minced 1 pc carrot, sliced 1 stalk celery, chopped 2 cups low-calorie chicken broth or water 1 pack (100g) Pancit Canton Noodles 1 tsp soy sauce ½ head (around 100g) cabbage, cut into strips Procedure: 1. In a pan or wok, heat your oil and saute onions and garlic. Add carrots, celery, and cabbage. 2. Add your noodles and 2 cups of broth. Season with salt and pepper. 3. Toss in shredded chicken. Makes 4 servings Calories per Serving 189 Macros: Fat 3.8g Carbohydrates 15.2g Protein 19g HEALTHY DAK GALBI Ingredients: Marinade: 1 tbsp gochujang 1 tsp gochugaru 1 tsp sugar 2 tbsp rice wine 2 tsp soy sauce 1 tsp grated ginger 3 cloves garlic, minced 1 pc onion, minced pepper 2 pc or around 300g total chicken breast fillet, cut into bite-size pieces Preparation Time: 15 minutes Cooking/Baking Time: 1 hour 1 tbsp olive oil 1 pc potato (around 50g), cut into thick sticks 1 pc small carrot sliced ¼ head or 50g cabbage, shredded 5 pcs perilla leaves, thinly slice Procedure: 1. In a bowl, combine all marinade ingredients including the chicken. Marinate for at least 30 minutes or overnight. 2. Stir-fry all the ingredients in a wok. Add your softened rice cakes. Makes 5 servings Calories per Serving 159 Macros: Fat 4.2g Carbohydrates 17.2g Protein 12.7g THAI CHICKEN LARB Ingredients: Sauce: ½ tbsp fish sauce juice of 1 lemon 1 tbsp brown sugar 1 tbsp olive oil ¼ cup rice, toasted and pulverized 4 pc (or 350-400g) chicken thigh fillet, cut into very small pieces 3 cloves garlic, minced 1 pc onion, sliced 3 pc bird’s eye chilies, chopped 3 tbsp chopped scallions 3 pc shiso leaves 1 head romaine lettuce, cleaned thoroughly Procedure: 1. Combine sauce ingredients and mix until sugar is dissolved. 2. In a pan with hot oil, saute garlic and chilies followed by the chicken. Cook for 1 minute and toss in scallions and onion. 3. Add sauce and cook until sauce is incorporated well into the meat. Serve with romaine lettuce. Preparation Time: 15 minutes Cooking/Baking Time: 1 hour Makes 5 servings Calories per Serving 185 Macros: Fat 8.9g Carbohydrates 10.8g Protein 16.4g HEALTHY OYAKODON Ingredients: 1 tbsp brown sugar 1 tbsp soy sauce ½ cup dashi stock 1-½ tbsp mirin 3 eggs, beaten lightly ½ pc onion, peeled and sliced 2 pc chicken breast fillet, cut into cubes 2 tbsp cooking sake/cooking wine 1 cup freshly cooked Japanese rice Procedure: 1. In a non-stick pan bring dashi, soy sauce, mirin, sugar, and onion to a boil. 2. Add chicken until fully cooked and add egg mixture. Top with green onions and transfer into a bowl with freshly cooked rice. Makes 2 servings Calories per Serving 509 Macros: Fat 11.7g Carbohydrates 54g Protein 40.8g Jump to: (0:00) Intro (0:30) Power Pancit (4:05) Bro Dak Galbi (7:37) Macro Larb (9:39) Amino Oyakodon, Outro ------------------------------- We are looking for collaborators, content producers, brands, and anyone who has a story to tell. Email us at [email protected] The Fat Kid Inside Studios Erwan Heussaff - Founder Kashka Gaddi - Content Producer Eamonn Quizon - Cinematographer Edel Cayetano - Story Producer Harold Singzon - Story Producer Kleo Balares - Editorial Producer Julius Rivera - Videographer Steven Sune - Editor Lorraine Santos - Editor Dana Blaze - Editor Ivan Christian Cocjin - Editor Martin Narisma - Food Editor Kathryna de Bustos - Content Manager Chester Velasco - Production Assistant Kevin Amponin - Production Assistant Dustin Dagamac - Colorist Sofia Paderes - Graphic Designer Kim Manuel - Graphic Designer Roanne Salvacion - Accountant Donalyn Aranda - Accounting Assistant Interns: Mary Lournette Baligod Patricia Beatrice Te Seng Hans Rivera Mary Zarrahmaiden Cabrera Alyssa Gwyneth King Social Media:   / featrmedia     / featrmedia     / featrmedia     / erwan     / erwanheussaff