Preparing your meals in advance is a great way to improve your eating habits, reduce your spending, and fuel your fitness goals.

This delicious Sesame Wasabi Chicken took a total of 15 minutes to prepare, cook and serve (or pack) and will feed me and my partner for the next four meals (that’s two lunches and two dinners each) at a cost-per-serving of roughly $3.50 (less if you already have soy sauce +wasabi).

Ingredients

4 tbsp Wasabi, 1/3 cup sesame seeds, 1/3 cup gluten free soy sauce, 12 boneless chicken thighs, 2 tbsp garlic powder, 2tbsp onion powder, 24 oz kale and ~1/4 cup olive or avocado oil.

Instructions

In a medium bowl, combine garlic powder, onion powder, wasabi, sesame seeds, soy sauce and chicken. Mix with your hands until chicken is evenly covered.

Add oil to large pan. There should be enough to cover the bottom of the pan. Heat oil on medium-high. Once small bubbles appear in the oil, add chicken. Cook on medium-high until chicken is brown on one side, and then flip. Both sides should be golden brown, and cooked all the way through.

Remove chicken from pan. In excess oil and drippings, saute the kale.

If you have too much kale for the pain, drain some of the drippings and saute in stages.

Serving Instructions

Divide chicken and kale into individual containers. I invested in Pyrex rectangular glass containers with no-leak lid. Store in refrigerator. Reheat in microwave, employ common sense for power level and length of time.

Allergen Notes

I am very allergic to wheat and corn and developed this recipe to accommodate for that. If you are allergic to any of these ingredients, find viable substitutes.

Soy sauce is often fermented with wheat. If you have a wheat allergy, be sure to read all of the ingredients.

Also, remember that soy is often grown in rotation with wheat crops, vastly increasing your risk of cross contamination. In fact in this 2010 study, one sample of soy flour contained 2,925 parts per million of gluten.

I personally have not had a specific problem with gluten free soy sauce, however, you know your tolerance. If that level of cross contamination is a concern, look for substitutes like this one.

Wasabi is a root, similar to horseradish. I buy pure powdered Wasabi on Amazon and mix it in batches, because the stuff I can find at the store often contains food starch or other additives. And anyone with a severe corn allergy will tell you, any additive of dubious origin puts you at risk for contamination. Food starch and vegetable oil both often contain corn.

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