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Meal Prep For The Week In Under An Hour | Sweet and Sour Chicken

Chef Jack Ovens

8.5M Views . 2022-11-21

Prepare your week or weeks ahead with this easy-to-make sweet and sour chicken. It's easy to make, cheap and tastes delicious. All of the nutrition/macro values are included in the video, separated into 3 parts so that you know exactly what you're eating and monitoring it correctly. Please enjoy. Special Thanks To All Patreon Members Ed Angelo D Alpha Leonis Robbie M M Odeh CJE David Taylor Jane M Joukovsky Trip Michael H Mic Hendo Brett George Crossman Featheredindian Auntie Trev Gricelda Gomez Tucker Lutz Colin Ackerman Scorpion Zevs Bozo Will Stanton Aljo Cammo Ken Ontko Lei Nagata Saul Pineda James W Pharo Mark McLane Ohmachi Josh Al Philp Adrian Keevill Patrick Enman Jonathan Sanchez Naz David Snuggs Cat Michael Alves Taliferrue Become a Patron - http://patreon.com/chefjackovens My Knives - www.koiknives.com My Luvele Meal Prep Containers - https://www.luvele.com.au/?ref=qNAC7JWq6gdhha My Seasonings - https://centuriesahead.com.au My Equipment - https://chefjackovens.com/affiliate-links/ My Save It For A Stock Apron - https://shopcjo.myspreadshop.com.au My Website - https://chefjackovens.com If you make this recipe, take a picture, follow, and tag me on Instagram. I love seeing all your creations -https://www.instagram.com/chefjackovens/?hl=en Recipe - Rice - 300g (10.58oz) - Basmati Rice, Washed 600g (600ml) - Cold Water Salt To Taste Sweet & Sour Sauce - 1/2 Cup (125ml) - Light Soy Sauce 1/3 Cup (80ml) - Pineapple Juice 4 Tbsp (80g) - Honey 2 Tbsp (40ml) - Worcestershire Sauce 2 Tbsp (40ml) - Apple Cider Vinegar 2 Tbsp (40g) - Tomato Ketchup 2 Tbsp (12g) - Corn Flour or Corn Starch Sweet & Sour Chicken - 2 1/2 Tbsp (50ml) - Grapeseed Oil, Divided 1.4kg (3.09lbs) - Chicken Breast or Thigh, Diced (See Notes) 3 - Bell Peppers (Capsicums), Large Diced (Any Colour Is Fine) 1 - Brown (Yellow) Onion, Sliced 4 - Garlic Cloves, Minced 15g (0.53oz) - Ginger, Peeled & Minced Seasoning To Taste Recipe Notes - Chicken Thigh Instead Of Chicken Breast - If you wish to use chicken thighs instead, sear the chicken for 12 minutes instead of 6 minutes. Continue the recipe as normal. Rice Substitutes - You can serve this dish with all sorts of different things. Cauliflower Rice Brown Rice Sauteed Vegetables Cous Cous Pearl Barley Noodles Alcohol Substitutes - I used apple cider vinegar in the recipe but it can be substituted for white vinegar. #mealprep #chicken #mealpreprecipes

This video begins with a meal prep recipe for sweet and sour chicken. The first steps involve preparing the rice and vegetables like bell peppers, onions, garlic, and ginger. The video then focuses on preparing the chicken breast by slicing it into strips and dicing it into even-sized pieces.

Sweet and Sour Chicken
Meal Prep
Rice

  • The recipe features basmati rice cooked with 300 grams of rice, 600 milliliters of cold water, and sea salt flakes.
  • The sweet and sour chicken uses three bell peppers diced into large chunks, one brown or yellow onion thinly sliced, four cloves of garlic, and 15 grams of ginger, all mixed together.

Insights from the YouTube Video Script:

1. Meal Prep Made Easy: A Focus on Simplicity and Efficiency

This script highlights a key theme in meal prepping: simplicity and efficiency. The presenter emphasizes quick and easy preparation methods, focusing on readily available ingredients and straightforward techniques. The use of phrases like "really simple," "just give it a quick slice," and "just let this simmer" reinforces the ease of the process. This focus makes the recipe accessible to a wider audience, particularly those new to meal prepping.

2. Customization and Flexibility: Catering to Individual Preferences

The script acknowledges that meal prepping is a personalized endeavor. The presenter actively encourages viewers to customize the recipe to their liking, mentioning options like

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