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Why You'll Love This meal prep friendly chicken and cabbage stir fry for healthy dinners
- Quick and Easy: This recipe can be prepared in under 30 minutes, making it perfect for busy weeknights.
- Healthy and Nutritious: This stir fry is packed with protein, fiber, and vitamins, making it a great option for a healthy dinner.
- Meal Prep Friendly: This recipe can be prepared in advance and stored in the refrigerator or freezer, making it perfect for meal prep.
- Customizable: You can customize this recipe to suit your tastes by adding your favorite spices, vegetables, or protein sources.
- Budget-Friendly: This recipe is affordable and uses ingredients that are readily available in most supermarkets.
- Gluten-Free and Low-Carb: This recipe is gluten-free and low in carbs, making it a great option for those with dietary restrictions.
- Family-Friendly: This recipe is perfect for families with kids, as it's easy to make and can be served with a variety of sides, such as rice or noodles.
- Perfect for Leftovers: This recipe makes great leftovers, which can be reheated and served for lunch or dinner the next day.
Ingredient Breakdown
The key ingredients in this recipe are chicken breast, cabbage, garlic, ginger, soy sauce, and olive oil. The chicken breast provides lean protein, while the cabbage adds crunch and fiber. The garlic and ginger add flavor and aroma, while the soy sauce provides a savory and umami taste. The olive oil is used for stir-frying and adds a hint of richness to the dish. When selecting these ingredients, choose fresh and high-quality options to ensure the best flavor and texture. For example, choose a firm and fresh cabbage, and opt for boneless and skinless chicken breast. You can also substitute the chicken breast with other protein sources, such as chicken thighs or tofu, and use different types of cabbage, such as napa or bok choy.
How to Make meal prep friendly chicken and cabbage stir fry for healthy dinners
Chop the chicken breast into bite-sized pieces and season with salt and pepper. Slice the cabbage into thin strips and mince the garlic and ginger.
Heat 1 tablespoon of olive oil in a large wok or skillet over medium-high heat. Add the chicken breast and cook until browned and cooked through, about 5-7 minutes.
Add the minced garlic and ginger to the wok or skillet and cook for 1 minute, until fragrant.
Add the sliced cabbage to the wok or skillet and cook for 2-3 minutes, until tender and slightly caramelized.
Add 2 tablespoons of soy sauce to the wok or skillet and stir to combine. Cook for an additional 1-2 minutes, until the sauce has thickened and the flavors have melded together.
Serve the chicken and cabbage stir fry hot, garnished with green onions and sesame seeds. Enjoy with your favorite sides, such as rice or noodles.
Tips for Perfect Results
Choose fresh and high-quality ingredients to ensure the best flavor and texture.
Cook the cabbage until tender and slightly caramelized, but avoid overcooking it, as it can become mushy and unappetizing.
Add the garlic and ginger towards the end of cooking, as they can burn easily and become bitter.
Use a high-quality soy sauce that is low in sodium and has a rich, savory flavor.
Let the stir fry rest for a few minutes before serving, as this allows the flavors to meld together and the ingredients to redistribute.
Try adding different seasonings, such as sesame oil or chili flakes, to give the stir fry a unique flavor.
Prepare the stir fry in advance and store it in the refrigerator or freezer for a quick and easy meal prep option.
Add some crunchy elements, such as chopped nuts or seeds, to give the stir fry some texture and interest.
Common Mistakes to Avoid
-
Overcooking the Chicken:
Fix: Cook the chicken until it reaches an internal temperature of 165°F, but avoid overcooking it, as it can become dry and tough.
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Not Using Enough Oil:
Fix: Use enough oil to prevent the ingredients from sticking to the wok or skillet, but avoid using too much oil, as it can make the dish greasy.
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Not Stirring Enough:
Fix: Stir the ingredients constantly to prevent them from burning or sticking to the wok or skillet.
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Not Adjusting the Seasoning:
Fix: Taste the dish as you go and adjust the seasoning accordingly, adding more soy sauce, salt, or pepper as needed.
Variations & Substitutions
Replace the chicken breast with tofu or tempeh and add more vegetables, such as bell peppers or carrots, to make a vegetarian version of the stir fry.
Replace the chicken breast with tofu or tempeh and use a vegan soy sauce or tamari to make a vegan version of the stir fry.
Use gluten-free soy sauce or tamari and replace the chicken breast with gluten-free chicken or tofu to make a gluten-free version of the stir fry.
Replace the rice or noodles with cauliflower rice or zucchini noodles to make a low-carb version of the stir fry.
Add more chili flakes or red pepper flakes to make a spicy version of the stir fry.
Reduce the amount of chili flakes or omit them altogether to make a mild version of the stir fry.
Storage & Make-Ahead
Store the stir fry at room temperature for up to 2 hours. If you plan to store it for longer, refrigerate or freeze it.
Store the stir fry in an airtight container in the refrigerator for up to 3 days. Reheat it in the microwave or on the stovetop before serving.
Store the stir fry in an airtight container or freezer bag in the freezer for up to 2 months. Thaw it overnight in the refrigerator or reheat it directly from the freezer in the microwave or on the stovetop.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this recipe gluten-free?
Yes, this recipe is gluten-free, but be sure to use gluten-free soy sauce or tamari to ensure that it remains gluten-free.
Can I use different types of cabbage?
Yes, you can use different types of cabbage, such as napa or bok choy, but keep in mind that they may have slightly different cooking times and textures.
Can I add other ingredients to the stir fry?
Yes, you can add other ingredients, such as bell peppers, carrots, or mushrooms, to the stir fry to make it more colorful and nutritious.
Is this recipe suitable for meal prep?
Yes, this recipe is perfect for meal prep, as it can be prepared in advance and stored in the refrigerator or freezer for up to 3 days.
Can I use frozen chicken breast?
Yes, you can use frozen chicken breast, but be sure to thaw it first and pat it dry with paper towels before using it in the recipe.
Is this recipe low in calories?
Yes, this recipe is relatively low in calories, with approximately 350-400 calories per serving, depending on the ingredients and portion sizes used.
meal prep friendly chicken and cabbage stir fry for healthy dinners
Ingredients
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
- 2 cups shredded cabbage
- 1 cup sliced carrots
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
- 1 teaspoon grated ginger
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 green onions for garnish
Instructions
- Prepare the ingredients. Cut the chicken into bite-sized pieces, shred the cabbage, and slice the carrots. Mince the garlic and grate the ginger.
- Cook the chicken. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the chicken and cook until browned and cooked through, about 5-7 minutes. Remove from the skillet and set aside.
- Cook the vegetables. In the same skillet, add the remaining 1 tablespoon of olive oil. Add the sliced carrots and cook until they start to soften, about 3-4 minutes. Add the shredded cabbage and cook until it starts to wilt, about 2-3 minutes.
- Add the aromatics. Add the minced garlic and grated ginger to the skillet and cook for 1 minute, until fragrant.
- Combine the chicken and vegetables. Add the cooked chicken back into the skillet and stir to combine with the vegetables and aromatics.
- Season with soy sauce and serve. Pour the soy sauce over the chicken and vegetables, and stir to combine. Cook for an additional 1-2 minutes, until the sauce is bubbly and slightly thickened. Serve hot, garnished with green onions.
- Meal prep instructions. Divide the cooked chicken and vegetables into individual containers and refrigerate or freeze for up to 3 days. Reheat as needed and serve.
Recipe Notes
- Storage tip: Store the cooked chicken and vegetables in airtight containers in the refrigerator for up to 3 days or freeze for up to 2 months.
- Make ahead: Prepare the ingredients and cook the chicken and vegetables up to a day in advance. Store in the refrigerator overnight and reheat as needed.
- Substitution: Swap the chicken with tofu or tempeh for a vegetarian or vegan option.
- Pro tip: Use a variety of colorful vegetables, such as bell peppers and snow peas, to add visual appeal to the dish.
- Variation: Add some heat to the dish by incorporating red pepper flakes or sriracha into the soy sauce.
- Leftovers: Use leftover chicken and vegetables to make a quick and easy soup or salad.
