Tender chicken breast seasoned with aromatic spices and pan-seared until golden, then coated in a rich traditional satay peanut sauce. Served with fragrant jasmine rice, stir-fried pak choi, toasted peanuts, and fresh spring onions. A balanced, flavorful meal prep that stores and reheats beautifully.
High-protein
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Adapted from a video by Chef Jack Ovens
This Looks Like Takeout But It’s High Protein Meal Prep
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1
Prep the pak choi by roughly chopping leaves and stems, discarding the root, then rinsing and draining well. Crush and chop the garlic cloves. Finely slice the spring onions if using.
2
Toast the peanuts in a small pan over medium-low heat for about 2 minutes, stirring constantly, until golden and fragrant. Avoid over-browning to prevent bitterness.
3
Cook the jasmine rice by adding washed rice, cold water, and a pinch of salt to a saucepan. Bring to a boil over high heat, then cover, reduce to low heat, and simmer undisturbed for 12 minutes.
4
Season the diced chicken breast by combining it in a bowl with garlic powder, ground coriander, ground cumin, salt, white pepper, and a small splash of oil. Mix thoroughly with clean hands. Use immediately or marinate up to 48 hours.
5
Heat the large pan over medium-high heat until smoking, then add oil. Add the pak choi and salt, cooking for about 2 minutes while stirring, until wilted but still crisp. Add the garlic and cook for 30 seconds until fragrant. Taste and adjust seasoning, then remove from pan.
6
Heat the same pan again over medium-high heat until smoking, then add oil. Add half the chicken in a single layer, cook undisturbed for about 2 minutes to build color, then stir and cook another 2 minutes. Total cooking time about 4–5 minutes until golden. Transfer to a plate.
7
Repeat the same searing process with the remaining chicken until golden.
8
Pour chicken stock into the pan and bring to a simmer over medium-high heat, stirring to deglaze the pan and scrape up the browned bits for 2–3 minutes. Reduce to low heat, add peanut butter, and mix until smooth. Add soy sauce, fish sauce, honey, rice vinegar, curry powder, and white pepper. Whisk until well combined. Taste and adjust seasoning as needed.
9
Return the cooked chicken to the sauce along with any resting juices. Toss thoroughly until the chicken is completely coated. Mix in some of the toasted peanuts and spring onions if desired.
10
Remove the rice from heat, carefully remove the lid, and fluff the rice with a fork or spatula.
11
Portion the rice into five 750 ml containers. Place pak choi in the center as a divider, and the satay chicken on the opposite side. Garnish with toasted peanuts and spring onions. Let cool slightly before covering.
12
Store the containers in the fridge for up to 4 days or freeze for up to 4 months. If frozen, thaw overnight in the fridge before reheating. Reheat on the stovetop with a splash of water or stock, or use a microwave.
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