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Easy Meal Prep Idea | Asian Peanut Butter Sesame Chicken

Easy Meal Prep Idea | Asian Peanut Butter Sesame Chicken
Jennifer Blow
Writer and expert7 years ago
View Jennifer Blow's profile

Try switching up your meal prep for our Asian-inspired peanut butter chicken.

Peanut butter chicken


For the chicken:
  • 5 tbsp. Peanut Butter
  • 50ml orange juice
  • 3 tbsp. Sugar-Free Syrup (Maple Flavour)
  • 3 tbsp. soy sauce
  • 1 thumb ginger (grated)
  • 3 chicken breasts
For the salad:
  • 2 cucumbers (spiralised or thinly sliced)
  • 2 carrots (spiralised or thinly sliced)
Salad dressing:
  • 2 tbsp. Sugar-Free Syrup (Maple Flavour) or Maple Syrup
  • 4 tbsp. soy sauce
  • 2 tbsp. sesame oil (if you don’t have this, substitute for your preferred oil or go without to reduce fat content)
Serve with:
  • 30g (dry weight) brown/basmati rice per meal


1. Preheat the oven to 200°C or 180°C for fan-assisted.

2. Whisk peanut butter, 100ml hot water and orange juice together until smooth then add the syrup, soy sauce and ginger. Set aside.

3. Season and sear the chicken breasts by frying on a high heat using a non-stick pan for 3 minutes on each side, then transfer to a casserole dish and thoroughly coat the chicken with the peanut butter sauce.

4. Bake for 20 minutes.

5. Whilst waiting, make the salad dressing by whisking the syrup, soy, sesame oil and seeds together, then combine with the spiralised cucumber and carrots.

6. Once the chicken is cooked, place into meal prep boxes and serve with the salad and brown rice. Three days lunch prep sorted.


Calories: 489           Protein: 40g           Fat: 20g           Carbs: 39g

Jennifer Blow
Writer and expert
View Jennifer Blow's profile
Jennifer Blow has a Bachelor of Science in Nutritional Science and a Master of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research. Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living. Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here: In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.