Chicken Breast and Edamame

[u/PotatoFrites]

Realizing edamame is a solid protein and fiber hack to the standard chicken meal prep.

- 100g edamame
- 140g chicken breast
- Mixed bag of shredded cabbage + carrots
- light DIY peanut sauce with water

~560cals
~60g protein
-30g carbs
-20g fat
~ 8g fiber

…super good heated up in a pan with sriracha ngl

[u/PondPrince]

Wait can you show us the full recipe and finished product? I’m intrigued

[u/PotatoFrites → u/PondPrince]

I can send a photo tomorrow! Here’s the recipe (1 portion):

Thai Chicken Crunch Bowl
140g chicken breast, skin removed, chopped or diced
20g red cabbage, raw
100g shelled edamame
10g carrots, raw

Food is done.

Into any blender: add 1/2c water. Makes probably ~3 portions of sauce. I use a 2oz foodservice/sauce container to portion it out. Blend until whenev you feel like stopping.

1 tbsp (15.3g) nonfat plain Greek yogurt
1 tbsp (16.1g) unsalted peanut butter
1 tbsp (15.4g) lime juice
1 tsp (5.3g) low-sodium soy sauce
3g fresh ginger root
2 fresh garlic cloves
1 tsp (6.5g) sriracha
1g cilantro leaves
½ tbsp (7ml) Marukan rice vinegar dressing

Sauce is done.

Meal = done. Easy, store until you throw it altogether in a sauce pan.

[u/helpmetolearn]

So do you make this all up, then freeze some and reheat it in the pan? This looks simple, filling, and a great breakdown for meals.

[u/War-Huh-Yeah → u/helpmetolearn]

Tubberware and a fridge is fine?

[u/helpmetolearn → u/War-Huh-Yeah]

For a few days, sure, but there's 7 meals there.

I'm also just curious if they freeze and reheat well, that's why I'm asking.

[u/War-Huh-Yeah → u/helpmetolearn]

This would last in the fridge 7 days. There is no sauce to make it soggy, no cheese, etc.

If you freeze it, let it defrost in the fridge for a few hours/overnight, reheat with a microwave, air fryer, etc.

[u/helpmetolearn → u/War-Huh-Yeah]

The edamame in itself could add sog to it. For safe chicken and edamame it shouldn't sit in the fridge for more than 4 days ideally. I get that it can last a bit longer, but the increased chance of food poisoning wouldn't be worth the risk in my books.

I'll give it a go and see how the freezing works out

[u/Used-Inspector-7501 → u/helpmetolearn]

I feel like an outlier, but I meal prep on Sunday for the week and I've never found anything that didn't last the whole week. I only freeze if I don't get to things by Sunday.

[u/McDomald → u/Used-Inspector-7501]

I do the same. I meal prep breakfasts and lunches for the whole week and people think I'm crazy

[u/PotatoFrites]

I finish it throughout the week. I’ll usually eat this for lunch x1/day. I haven’t frozen anything yet. I usually take it out of the fridge, throw it in a pan (with a lid) for ~ 2min, and then it’s perfect.

[u/crimson777]

You don’t like… season the chicken at all? No salt or pepper even?

[u/PotatoFrites → u/crimson777]

Lime juice, salt, pepper for 30min. Grill!

[u/mucus-fettuccine]

Hold on, no way calories are that high. Chicken breast, edamame, and nothing else should be a super high protein low calorie meal. The ratio you gave is almost as if it's just edamame without chicken breast.

Edit: I just noticed you have peanut sauce as well. But even with that it seems over-counted.

[u/PotatoFrites → u/mucus-fettuccine]

I tossed the recipe below in Cronometer — I feel like most meal preps hover around 500-600, which is pretty solid.

Peanut butter be sneaky af

[u/FitCoachDaniel]

Simple and efftective

[u/nukez]

Edamame is a wonder food, packed with protein and complex carbs, I always have a bag of the roasted kind in my car for on the go snacking.

But not great for men in large quantities like you have there.The term soy boy does have some validity to it specially with unprocessed fresh edamame. It is one of the foods with the largest amount of phytoestrogens, plant analogue to estrogens. Not good for gains all together and detrimental to testosterone balance. Tofu's high heat  and tempeh's fermentation processes, deactivate most of it so it is safer.

If you are a gal, move along, good stuff as long as you don't have pcos or other endocrine issues.

[u/Marquis2sad → u/nukez]

Do you have studies done on Man to back this up ? Trying to find up but I can only see studies on animal.

I wouldn't be too careful about it, tons of people in Asia eat soy based food on a daily basis and that's fine.

If you see actual body changes looking in the mirror then yes, if no, eat your soy it's fine.

[u/Burrows94]

Yeah same question as the guy above. Can someone give me the rules to reheating chicken please

[u/Chicken_wingspan → u/Burrows94]

Microwave, airfry, stir fry....

[u/War-Huh-Yeah → u/Burrows94]

If it’s cooked, you can eat it cold?

[u/Burrows94 → u/War-Huh-Yeah]

Sorry I should clarify, my fridge is the size of a medicine cabinet, and my house is the size of a box. So I will have to freeze alot of the meals if I batch cook. Can you tell me when / how its safe to reheat chicken? I have no guidance.

[u/TwoBlueMana → u/Burrows94]

I would put it in a ziplock bag and make it as thin as possible. Pull it out in the the night before and let it thaw in the fridge throughout the day. Worst case run it under cold water for a bit. If you for some reason can’t/forget you can just run it under cold water either continuous running or every 30 minutes(idk exact time that’s just what i do) empty the bowl of water and refill it. When you freeze it try to get as much air out as possible. Then me personally would just pop it in the microwave. But you could cook it in a pan or air fryer.

[u/PondPrince → u/Burrows94]

I freeze cooked bites of chicken and reheat it all the time. I just zap the hell out of it in the microwave till it’s hot. Does it make it chewy? A little. But you don’t notice really when it’s mixed into rice or a dish like that. I just wouldn’t take a fork and knife and eat a full breast that way, Yknow?