High Protein Sweet and Sour Chicken Meal Prep

Steps

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1. 1
   Thinly slice one brown or yellow onion, laying it flat halfway through for easier cutting. If your onions are small, use two.
   ▶ ≈0:19
2. 2
   Slice around the core of two bell peppers, removing excess pith and seeds. Cut larger slices into thirds, then into uniform bite-sized pieces.
   ▶ ≈0:32
3. 3
   Grate four garlic cloves and 25g ginger on a microplane to create a paste. Mix them together as they go into the recipe at the same time.
   ▶ ≈1:00
4. 4
   If using spring onions, roughly chop the white roots and add to the other vegetables; thinly slice the green stems for garnish. Optional: soak green stems in ice water to crisp them.
   ▶ ≈1:14
5. 5
   Cut 1.2 kg of chicken thighs into long strips, then rotate and dice into uniform bite-sized pieces so everything cooks evenly.
   ▶ ≈1:40
6. 6
   Make the sauce by combining 125ml soy sauce, 80ml store-bought pineapple juice, 30g honey, 30ml Worcestershire sauce, 30ml apple cider vinegar, 40g ketchup, and 16g cornstarch. Add white pepper and whisk thoroughly to break up the cornstarch, ensuring a smooth consistency.
   ▶ ≈2:00
7. 7
   In a saucepan, add 300g washed rice and 600ml cold water or stock. Season with salt, bring to a boil over high heat, then cover, reduce to low heat, and cook for 12 minutes. Turn off heat but keep the lid on for another 5 minutes.
   ▶ ≈2:46
8. 8
   Heat a large pan or wok over high heat. Add 1.5 tbsp peanut oil, then add the bell peppers, onions, and spring onion whites (if using). Season lightly with salt and cracked black pepper (about 8 cracks). Stir regularly for 5–6 minutes until softened with light char spots. Remove from pan.
   ▶ ≈3:14
9. 9
   Return the pan to high heat until slightly smoking. Add 1 tbsp peanut oil and spread out all the chicken thighs in a single layer without overcrowding. Lightly season with salt and cracked black pepper (about 10 cracks). Let sit for 2–3 minutes to build a crust, then stir occasionally.
   ▶ ≈4:05
10. 10
    Continue cooking the chicken thighs for a total of 8–10 minutes (6–8 minutes for chicken breast), stirring every couple of minutes, until cooked through with a golden crust all over.
    ▶ ≈4:37
11. 11
    Reduce heat to medium-high. Add the garlic-ginger paste to the chicken, breaking it up well and coating all the chicken. Cook for about 1 minute until fragrant.
    ▶ ≈4:58
12. 12
    Add the cooked vegetables back to the pan. Give the sauce a final quick whisk to break up any settled cornstarch, then pour it in. Bring to a boil, stirring constantly to coat everything, and cook for 1.5–2 minutes until the sauce is thick and glossy. Check seasoning and add more pepper or chilli if desired.
    ▶ ≈5:11
13. 13
    Turn heat to medium-low and finish cooking for 1 more minute until everything is perfectly coated and the sauce is glossy.
    ▶ ≈5:43
14. 14
    Fluff the cooked rice with a spoon or fork. Divide rice and sweet and sour chicken into five meal prep containers, ensuring each portion gets an equal amount of sauce. Top with spring onion greens, sesame seeds, and sliced chilli if desired.
    ▶ ≈5:56
15. 15
    Cool the meal prep portions for 15–20 minutes before refrigerating. Store in the fridge for up to 4 days or freeze for up to 3 months. Reheat in the microwave, stirring halfway through.
    ▶ ≈6:30