Low Calorie High Protein Japanese Meal Prep recipe

chicken breast

🥗Healthier: tofu

💰Cheaper: chicken thighs

Tofu offers a plant-based option, while chicken thighs are more economical.

soy sauce

🥗Healthier: low-sodium soy sauce

💰Cheaper: tamari

Low-sodium soy sauce reduces sodium intake, while tamari is often less expensive.

mirin

🥗Healthier: rice vinegar + sugar

💰Cheaper: white wine

Rice vinegar and sugar mimic mirin's sweetness, while white wine is a budget-friendly alternative.

pickled vegetables

🥗Healthier: fresh vegetables

💰Cheaper: canned vegetables

Fresh vegetables provide crunch and nutrition, while canned options are cost-effective.

Chop 100g onion, 50g carrot, and 30g spinach.

In a mixing bowl, combine 1 tsp soy sauce, 1 tsp sake, 1 tsp mirin, 1/4 tsp garlic, 1/4 tsp ginger, and 1/4 tsp oyster sauce.

Add 2 tbsp water and 1g kombu (or 0.5g MSG) to the mixture.

In a pan, heat 1 tsp neutral oil over medium heat.

Add the chopped vegetables and fry for a few minutes.

Incorporate 130g chicken breast mince, seasoning with salt and black pepper.

Cook until the chicken changes color, about 20-30 seconds.

Add 1/4 tsp cornstarch to prevent the dish from becoming watery, mixing well.

Cook for another 10-20 seconds until everything is combined and no moisture leaks out.

Remove from heat to keep the egg fluffy, adding 1 egg and mixing quickly.

Cook 150g rice according to package instructions.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens