High-Protein Sweet and Sour Chicken Meal Prep

Ingredients

• 300 g Basmati rice (Washed)
• 600 ml Cold water
• to taste Sea salt flakes
• 3 whole Bell peppers (capsicum) (Any color)
• 1 medium Brown or yellow onion
• 4 cloves Garlic cloves
• 15 g Fresh ginger
• 1.4 kg Chicken breast (Boneless, skinless)
• 125 ml Light or low-sodium soy sauce
• 80 ml Pineapple juice (store-bought) (Do not use fresh)
• 80 g Honey
• 40 ml Worcestershire sauce
• 40 ml Apple cider vinegar (Or white vinegar)
• 40 ml Tomato sauce (ketchup)
• 12 g Corn flour (cornstarch)
• 50 ml Grapeseed oil (or neutral oil) (30 ml + 20 ml, divided)
• 1 tbsp Sesame seeds (optional) (For garnish)
• to taste Spring onion/scallion (optional) (For garnish)
• to taste Chili (optional) (For garnish)

Instructions

1. Cook the Rice

   Add 300g washed basmati rice, 600ml cold water, and a pinch of sea salt flakes to a medium saucepan. Stir to break up any clumps. Bring to a boil over high heat, then cover with a lid, reduce heat to low, and simmer undisturbed for 14 minutes.

   Time: PT16M

2. Prepare the Vegetables

   Slice 3 bell peppers in half, remove seeds and pith, then cut into large chunks. Peel and thinly slice 1 medium brown/yellow onion. Combine both in a bowl and mix to separate onion layers.

   Time: PT6M

3. Prepare Garlic and Ginger

   Peel 4 garlic cloves and 15g ginger. Grate both into a paste using a microplane. Mix together and set aside.

   Time: PT3M

4. Dice the Chicken

   Cut 1.4kg chicken breast into strips, then dice into large even pieces. Ensure pieces are similar in size for even cooking.

   Time: PT5M

5. Make Sweet and Sour Sauce

   In a mixing bowl, whisk together 125ml soy sauce, 80ml pineapple juice, 80g honey, 40ml Worcestershire sauce, 40ml apple cider vinegar, 40ml tomato sauce (ketchup), and 12g corn flour (cornstarch) until smooth. Set aside.

   Time: PT3M

6. Rest and Fluff Rice

   After 14 minutes, turn off the heat but leave the lid on the rice for 4 more minutes. Then remove the lid and fluff rice with a fork or spatula.

   Time: PT5M

7. Sauté Vegetables

   Heat 30ml grapeseed oil in a large pan over high heat. Add onions and bell peppers with a sprinkle of sea salt. Sauté for 4 minutes, stirring regularly, until slightly charred and onions are starting to caramelize. Transfer to a plate.

   Time: PT5M

8. Sear Chicken

   Add 20ml more oil to the same pan over high heat. When hot, add chicken in a single layer with a pinch of salt. Sear for 3 minutes without moving, then stir and cook another 3 minutes. If water accumulates, drain to avoid steaming.

   Time: PT7M

9. Add Garlic and Ginger

   Add the garlic and ginger paste to the chicken. Stir and cook for 45 seconds until fragrant.

   Time: PT1M

10. Return Vegetables

    Return the sautéed vegetables to the pan. Stir and cook together for 40 seconds to combine flavors.

    Time: PT1M

11. Add and Thicken Sauce

    Whisk the sauce again, then pour over chicken and vegetables. Bring to a boil and cook for 2 minutes, stirring constantly, until sauce thickens and coats everything.

    Time: PT3M

12. Finish and Garnish

    Turn off heat. Optionally, stir in 1 tbsp sesame seeds. Garnish with sliced spring onion and chili if desired.

    Time: PT1M

13. Portion and Store

    Divide rice and sweet and sour chicken evenly into 5 meal prep containers. Top with any remaining sauce and garnish. Let cool before sealing and refrigerating or freezing.

    Time: PT3M

Nutrition Facts

Calories

480

Protein

45g

Carbohydrates

52g

Fat

10g

Fiber

3g