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Meal Prep Made Easy – Teppanyaki Steak, Chicken & Vegetables

Steak, chicken, and vegetables cooked in a teppanyaki-esque style to resemble the meals served at teppanyaki restaurants. This is a great way to get a variety of vegetables and lots of protein.

 

PREP TIME: 10 Minutes

COOK TIME: 25 Minutes

SERVINGS – Makes 5

506 Calories, 62g Protein, 18g Carbs, 21g Fat

 

For the Meat

•2 lbs of sirloin steak

•1 lb of chicken breast

•1 Tbsp soy sauce

•2 Tbsp olive oil

 

For the Vegetables

•1 bunch of broccoli

•1⁄2 lb of carrots

•1 – 8oz package of mushrooms

•1 large zucchini

•1 medium sweet onion

•1 Tbsp garlic

•1 Tbsp ginger

•Sesame seeds

•1 Tbsp olive oil

•2 Tbsp soy sauce

For the Sauce

•1⁄4 cup soy sauce

•2 Tbsp white vinegar

•2 Tbsp minced onion

•1 tsp minced ginger

•1 tsp lemon juice

 

Preparation

•Take your steak out of its packaging and rest on a plate at room temperature while you prepare the vegetables.

•Wash all your vegetables. Cut the broccoli into florets and steam for around 3 minutes so they are just beginning to become soft. You will finish the cooking with the rest of the vegetables.

•Quarter the mushrooms, peel and chop the carrots into thin slices about 1⁄8” thick, cut the zucchini into strips about 3” long and 1⁄4” thick, chop the onion so you have 1” pieces.

•Pound the chicken so it is of even thickness throughout.

•Use a cast iron pan or a grill pan to cook the meat, if you don’t have one, whatever you have will work fine.

•Heat the pan over medium high – high heat and add 1 tbsp of olive oil. Season both sides of your steak with salt and pepper. Add to the pan and cook for 3 minutes on each side. You want a hot pan so you get a good sear on the meat.

•Allow your steak to rest for 10 minutes and cut the steak into 1 inch cubes. If it is still too rare for you liking, remember that it will cook in the microwave upon reheating.

•Season the chicken lightly with salt and pepper and add to the pan and cook for 3-5 minutes on each side. Then remove it from the heat and cut it into 1 inch cubes.

•Add the chicken back to the pan to finish cooking at add 1 Tbsp of soy sauce and a sprinkle of sesame seeds.

•In a large skillet heat 1 Tbsp of olive oil and add the onion, garlic, and ginger. Let cook for 1-2 minutes and add the carrots. After another 1-2 minutes add the mushrooms, zucchini and broccoli. You want to cook it in stages to allow the harder vegetables to become soft. If you need to use two skillets to prevent overcrowding, do so.

•Add in 2 Tbsp of soy sauce to the vegetables and mix. Sprinkle with pepper to taste.

 

For the Sauce

•Mix all of the ingredients together. Store in a separate container.

This recipe makes 6 servings. Divide your ingredients evenly between each of your containers.

*Recipe taken from the Meal Prep Manual

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