5 High Protein Sweet and Sour Chicken Meal Prep Portions

By Chef Jack Ovens · 45 min

Ingredients

Instructions

1. Put the washed rice, 600 ml cold water or stock and a pinch of salt into a saucepan. Bring to a boil on high, then reduce to the lowest heat, cover and cook for 12 minutes without lifting the lid or stirring.
2. Take the pan off the heat, keep the lid on for 5 more minutes, then fluff the rice.
3. Whisk together 125 ml light soy sauce, 80 ml pineapple juice, 30 g honey, 30 ml Worcestershire sauce, 30 ml apple cider vinegar, 40 g tomato ketchup and 16 g cornstarch until completely smooth.
4. Heat a large frying pan on high and add half of the 30 ml peanut oil. Cook the diced bell peppers and sliced onion with a light seasoning for 4 to 5 minutes until well coloured but still with some bite. Remove and set aside.
5. Return the pan to high heat with the remaining peanut oil. Add the 1.2 kg chicken in a single layer, season with salt and white pepper, and leave it undisturbed for 2 to 3 minutes to form a deep golden crust.
6. Keep cooking the chicken for 8 to 9 minutes if using thigh, or about 6 minutes if using breast.
7. Add the grated garlic and ginger and cook for 1 minute until fragrant. Return the vegetables to the pan and mix well.
8. Pour in the sauce and stir until everything is coated. Bring to a full boil and cook for 2 minutes until thickened and glossy. Taste and adjust the seasoning.
9. Divide the rice and sweet and sour chicken between five 750 ml meal prep containers, and garnish with sesame seeds, spring onion and chilli if you like.

Summarized from Chef Jack Ovens's video. Watch it for the details.

More recipes with

GarlicOnionGingerScallionRiceBell pepperChicken thigh