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

Chef Jack Ovens

7.7M 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 starts with preparing rice and then moves on to prepping the ingredients for sweet and sour chicken, including bell peppers, onions, garlic, ginger, and chicken breasts. The recipe uses store-bought pineapple juice to avoid the enzymes in fresh pineapple from breaking down the cornstarch.

Meal Prep
Sweet and Sour Chicken
Rice

  • The recipe features sweet and sour chicken with basmati rice and uses 300 grams of washed basmati rice and 600 milliliters of cold water for the rice.
  • The sweet and sour chicken recipe calls for three bell peppers, one brown or yellow onion, four cloves of garlic, 15 grams of ginger, and 1.4 kilos of chicken breast.

Insights from the YouTube Video Transcript:

1. This Meal Prep Series Prioritizes Health and Flavor: The video emphasizes using healthier ingredients like honey instead of sugar, low sodium soy sauce, and fresh pineapple juice. It also highlights the importance of protein in the dish, making it a balanced and nutritious meal.

2. The Sweet and Sour Sauce is a Flavor Explosion: The video elaborates on the unique flavor profile achieved through the combination of soy sauce, pineapple juice, honey, Worcestershire sauce, apple cider vinegar, and tomato sauce. This blend is described as "umami-rich," "tangy," and "incredibly flavorful."

3. Time-Saving Techniques for Meal Prep:

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