Healthy, quick to prepare, and an ideal meal prep dish: (Vegan) Chicken Teriyaki.

This classic from Asian cuisine is super tasty and easily prepared for the next day. The perfect addition to stir-fried broccoli, carrots, and cabbage and best served with rice or noodles of choice.

This makes for an inexpensive and delicious meal that you can change up with different veggies.


600 g chicken breast fillet or Fry's Vegan Chicken Strips

100 grams of spring onions

2 tbsp cane sugar

20 g fresh ginger

3 cloves of garlic

1 shallot

100 ml soy sauce

2 tsp honey or maple syrup

20 ml rice wine vinegar

1 tsp cornstarch

3 tbsp sesame oil

1 tbsp sesame seeds

pinch of salt and pepper


Slice the chicken breast and place in a medium pan or prepare Fry's Vegan Chicken Strips as per the instructions.

Mix soy sauce, rice wine, honey, and a pinch of pepper into a sauce. Cut the garlic, ginger, and shallot into small cubes and add to the sauce and pour over the chicken. Simmer on low for 20-30 minutes.

Chop the spring onion and sauté in a separate pan with the cane sugar and allow to caramelize slightly. Set the pan aside and let cool.

Take the chicken out of the pot. Add starch to the sauce with a dash of water, stir and bring to a boil briefly until the sauce has thickened. Then put the chicken back into the pot, season, and leave to stand for a moment. After about 2 minutes, pour the chicken and sauce into the lunch box and garnish with sesame, sesame oil, and spring onions.

Serve the chicken teriyaki with rice/noodles and stir-fried vegetables of choice.

Ty du Preez