Description
A Chicken Stir-Fry Freezer Meal is a convenient and delicious way to enjoy a healthy dinner without spending hours in the kitchen. This meal combines tender chicken, colorful vegetables, and flavorful sauces, all prepared in advance and stored in the freezer.
Ingredients
- Chicken breasts: 1 lb (about 450 g), diced.
- Bell peppers: 2 cups, sliced.
- Onion: 1 medium, sliced.
- Garlic: 4 cloves, minced.
- Olive oil: 2 tablespoons.
- Soy sauce: 1/4 cup.
- Fresh ginger: 1 tablespoon, grated.
- Rice: 2 cups (uncooked, preferably jasmine or basmati).
- Broccoli: 2 cups, cut into florets.
- Salt and pepper: to taste.
Instructions
- Prepare the chicken by marinating it with soy sauce, garlic, ginger, salt, and pepper for 15-20 minutes.
- Chop the vegetables including bell peppers, onion, and any optional vegetables.
- Mix the sauce by combining soy sauce with any additional ingredients like sesame oil or red pepper flakes.
- Assemble the meal by stir-frying the onions and bell peppers, then adding the marinated chicken and broccoli.
- After cooking, let the stir-fry cool and portion it into freezer-safe containers with rice.
Notes
- Don’t rush the thawing process for even cooking.
- Use a non-stick skillet to prevent sticking.
- Stir frequently to distribute heat evenly.
- Adjust seasoning to taste while cooking.
- Serve with fresh toppings like herbs for added flavor.
- Prep Time: 30 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Stir-fry
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 4g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 70mg
Keywords: Chicken, Stir-Fry, Freezer Meal, Healthy Dinner, Quick Meal