avatar

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 the ingredients for sweet and sour chicken, including rice, bell peppers, onions, garlic, ginger, and chicken breasts. It then moves onto preparing the sweet and sour sauce, which includes soy sauce, pineapple juice, honey, Worcestershire sauce, apple cider vinegar, and tomato sauce.

meal prep
sweet and sour chicken
ingredients

  • The recipe starts with preparing basmati rice using 300 grams of washed rice, 600 milliliters of cold water, and sea salt flakes.
  • The sweet and sour chicken recipe requires three bell peppers or capsicums, one brown or yellow onion, four cloves of garlic, and 15 grams of ginger, all finely minced.

Insights from the YouTube Video Script

1. What is the secret to delicious, easy meal prep? The script reveals a key ingredient in making meal prep both tasty and efficient: simplicity. The recipe focuses on readily available ingredients, minimal processing, and a focus on flavor-enhancing techniques like using store-bought pineapple juice instead of fresh to ensure proper sauce thickening.

2. Why does this recipe emphasize large, even pieces? The video highlights the importance of consistency in the size of the ingredients. This ensures that the chicken and vegetables cook evenly and at the same rate, resulting in a more flavorful and visually appealing final dish. This approach also contributes to the overall time efficiency of the meal prep process.

**3

Get the AI Notebook

Paste YouTube links, then get summary, table of content with high quality AI notes in one click.

Loved by 100k+ users