Tuna melt

Ingredients

• 1.5 lb Chicken Breast (Boneless, skinless, cut into bite‑size strips)
• 2 each Bell Peppers (Mixed colors, sliced into strips)
• 2 cup Broccoli Florets (Fresh, cut into small florets)
• 1 large Carrot (Peeled and thinly sliced)
• 0.25 cup Soy Sauce (Low‑sodium)
• 3 clove Garlic (Minced)
• 1 tbsp Cornstarch (For slurry)
• 2 tbsp Vegetable Oil (Neutral oil, such as canola or sunflower)
• 1 tsp Sesame Oil (Adds nutty flavor, optional)

Instructions

1. Prepare Ingredients

   Trim the chicken breast and slice into bite‑size strips. Slice bell peppers, cut broccoli into florets, peel and slice the carrot, and mince the garlic.

   Time: PT15M

2. Make Sauce Slurry

   In a small mixing bowl combine soy sauce, 2 Tbsp water, and cornstarch. Stir until smooth; set aside.

   Time: PT5M

3. Heat Oil

   Add vegetable oil to the wok and heat over medium‑high heat until it shimmers.

   Time: PT2M

   Temperature: 375°F

4. Stir‑Fry Chicken

   Add the chicken strips to the hot wok. Stir‑fry for about 5 minutes, or until the pieces are 80 % cooked through and no longer pink.

   Time: PT5M

   Temperature: 375°F

5. Add Aromatics and Vegetables

   Add minced garlic, bell peppers, broccoli, and carrot. Stir‑fry for another 5 minutes until vegetables are crisp‑tender.

   Time: PT5M

   Temperature: 375°F

6. Finish with Sauce

   Stir the prepared slurry, pour it over the chicken and vegetables, and toss to coat. Cook for 2 minutes until the sauce thickens and glazes the ingredients.

   Time: PT2M

   Temperature: 375°F

7. Cool and Portion for Freezing

   Transfer the stir‑fry to a wide plate and let it cool to room temperature (about 5 minutes). Divide into 4 equal portions, place each in a freezer‑safe zip‑top bag, squeeze out excess air, label with date, and freeze.

   Time: PT5M

8. Clean Up

   Wash all used utensils, bowls, and the wok. Dry and store them for next use.

   Time: PT10M

Nutrition Facts

Calories

350

Protein

30 g

Carbohydrates

20 g

Fat

12 g

Fiber

4 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey Breast
• Instead of Bell Peppers: Frozen stir‑fry vegetable mix
• Instead of Broccoli Florets: Frozen broccoli
• Instead of Soy Sauce: Tamari (gluten‑free)
• Instead of Cornstarch: Arrowroot powder
• Instead of Vegetable Oil: Canola oil

Equipment Needed

• Wok or Large Skillet
• Cutting Board
• Chef’s Knife
• Mixing Bowl
• Measuring Spoons
• Spatula or Wooden Spoon
• Freezer‑Safe Zip‑Top Bags
• Small Saucepan (optional)

Critical Steps — Do Not Skip

• Stir‑fry chicken until just underdone to avoid overcooking after sauce addition
• Add sauce and allow it to thicken, coating all ingredients
• Cool the dish completely before sealing bags for freezer storage

Chef Tips from the Video

• Add a drizzle of sesame oil at the end for extra aroma
• Use a high‑smoke‑point oil like grapeseed if you prefer a cleaner flavor
• For extra heat, stir in a pinch of red‑pepper flakes with the garlic

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for 3‑4 days

Freezer: Freeze portions for up to 2 months

Room temperature: Do not store at room temperature; reheat before serving

Make-Ahead Tips

• Cool the stir‑fry completely before bagging to prevent condensation
• Label bags with date and reheating instructions
• Portion in single‑serve sizes for quick microwave meals

Frequently Asked Questions