A quick and simple high-protein chicken stir fry with tender juicy chicken thighs coated in a rich black pepper sauce. Served with sticky jasmine rice, this dish reheats beautifully and is perfect for meal prepping throughout the week. Store in the fridge for up to 4 days or freeze for 4 months.
High-proteinLow-cal
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Adapted from a video by Chef Jack Ovens
This High Protein Chicken Stir Fry Is Perfect For Meal Prep For The Week
Spring onionsSliced, half for cooking and half for garnish2
Steps
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1
Prepare the vegetables. Remove the seeds and white pith from both the red and green capsicums, then slice them thinly.
2
Cut the onion in half and peel it, then slice into thin long strands.
3
Thinly slice the garlic to maximize surface area and prevent it from burning during quick stir-frying.
4
Thinly slice the spring onions, reserving half for garnish.
5
Make the black pepper sauce by combining chicken stock, light soy sauce, oyster sauce, dark soy sauce, brown sugar, cornflour, and freshly cracked black pepper. Whisk thoroughly to break up the cornflour, and remember to remix before using since the starch will settle.
6
Slice the chicken thigh into thin strips or dice. Place in a bowl, add a pinch of salt, cracked black pepper, and a teaspoon of oil. Mix with your hands to ensure the pepper coats everything evenly.
7
Add washed jasmine rice and cold water to a large saucepan. Season with salt. Bring to a boil over high heat with a quick stir to prevent clumping. Cover, reduce heat to low, and cook undisturbed for 12 minutes.
8
After 12 minutes, turn off the heat but leave the pan on the stovetop with the lid on for a final 4 minutes to finish steaming.
9
Heat a large wok over high heat until it slightly smokes. Add 1 tablespoon of oil and the marinated chicken. Toss to ensure nothing sticks together; work in batches if needed. Cook until golden color forms, about 2-3 minutes total until cooked through.
10
Transfer the cooked chicken to a bowl. Return the wok to high heat, add 1 tablespoon of oil, then add the onions and capsicums. Stir-fry for about 2 minutes until softened. The onion's moisture will naturally deglaze the pan, lifting up all the flavors left from the chicken.
11
Once the onions have caramelized and smell fragrant, add the sliced garlic and cook for about 30 seconds until fragrant. Keep it moving to prevent burning.
12
Whisk the black pepper sauce again to ensure the cornflour is fully distributed, then pour it into the wok. Add back the cooked chicken and some spring onions. Mix well, then cook for 2 minutes until the sauce thickens and coats everything evenly.
13
Once the rice has finished cooking and resting, remove the lid carefully and fluff with a fork or spatula.
14
Plate the fluffy rice and arrange the black pepper chicken alongside it. Garnish with the remaining spring onions and a sprinkle of cracked black pepper if desired.
15
Let the meal portions cool for 15-20 minutes before covering with lids. Store in the refrigerator for up to 4 days or freeze for 4 months. If frozen, thaw overnight in the fridge before reheating in the microwave for about 3 minutes, stirring halfway through.
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