A 30-minute high-protein sweet chilli chicken stir fry that employs traditional restaurant velveting technique to ensure tender, juicy chicken. Perfect for meal prep with balanced nutrition, high protein content, and low calories.
High-proteinLow-cal
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Adapted from a video by Chef Jack Ovens
HIGH PROTEIN 30 Minute Stir Fry - No More Boring Meal Prep
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1
Butterfly the 750g chicken breast horizontally into two even fillets, then slice against the grain into thin, evenly-sized pieces.
2
Combine the chicken with 1 tbsp cornstarch, 1 tsp baking soda, a pinch of salt, and white pepper. This velveting technique raises the chicken's surface pH, loosening proteins and preventing moisture loss. Let rest for no more than 20 minutes.
3
Prepare one large head of broccoli by cutting the florets into bite-sized pieces. Trim the stem end, peel away tough outer layers if bitter, and slice the stem into pieces similar in size to the florets.
4
Using a microplane, grate 4 garlic cloves and 10g of fresh peeled ginger into a fine paste.
5
Slice one long red chilli into thin rounds (optional). Slice the green parts of 3 spring onions into thin rounds for garnish, and roughly chop the white parts to go into the stir fry.
6
Prepare the sauce by mixing 0.5 cup low sugar sweet chilli sauce, 1.5 tbsp low sodium soy sauce, 1 tbsp oyster sauce, 1 tbsp hoisin sauce, 2 tsp rice vinegar, 2 tsp dark soy sauce, 1 tsp sesame oil, 1 tsp sriracha (optional), 1 tbsp honey, and white pepper.
7
Cook 350g egg noodles in boiling water for 2 minutes less than package instructions. Drain in a strainer and rinse thoroughly under cold water until completely cooled to stop cooking.
8
Heat a wok or large pan over high heat until very hot. Add 1 tbsp peanut oil. Sear the chicken in a single layer without overcrowding for 2–3 minutes until golden-edged and cooked through. Remove and rest, then repeat with any remaining chicken in batches.
9
In the same wok over medium-high heat, using the leftover chicken fond, add the broccoli florets and stems. Stir-fry for 2 minutes, then splash in 2 tbsp water and cover with a lid (or any improvised cover). Steam for about 2 minutes until the broccoli is tender-crisp but still al dente.
10
Add the grated garlic and ginger paste, the sliced chilli if using, and the chopped white parts of spring onion. Cook for 45 seconds to 1 minute until very fragrant.
11
Return the cooked chicken and any resting juices to the wok, then add all of the sauce. Toss everything together until fully coated in sauce. Adjust heat if needed and allow the sauce to thicken slightly and glaze everything.
12
Add the cooled noodles and toss everything together, ensuring the noodles are completely coated in sauce. Taste and adjust seasoning with additional white pepper or salt as needed, being mindful of the sodium already in the sauce.
13
Divide the stir fry into 5 meal prep portions. Garnish with the sliced green parts of spring onion for freshness and colour. Store in the refrigerator for up to 4 days or in the freezer for up to 3 months.
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