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

Summary

In this meal prep series, the host teaches viewers how to make a high-protein sweet and sour chicken dish with basmati rice. The recipe includes bell peppers, onion, garlic, ginger, and a homemade sweet and sour sauce. The detailed process covers rice preparation, vegetable chopping, protein cooking, and sauce making, resulting in a flavorful and nutritious meal that can be stored for up to four days in the fridge or four months in the freezer.

Takeaways

• 🍚 The recipe features a 300g basmati rice preparation with 600ml cold water and sea salt for flavor.
• 🔥 The rice is cooked on low heat after bringing it to a boil, simmering for 14 minutes, and then left covered for an additional 4 minutes off the heat.
• 🥗 The sweet and sour chicken requires bell peppers, onion, garlic, and ginger, all finely chopped or processed into a paste for the dish.
• 🍗 Chicken breast is used as the protein source, but chicken thigh is also an option, cut into even-sized pieces for uniform cooking.
• 🍯 The sweet and sour sauce is made with soy sauce, pineapple juice, honey, Worcestershire sauce, apple cider vinegar, tomato sauce, and corn flour for thickening.
• 🍳 Cooking the chicken involves searing it in a hot pan with oil, then adding garlic and ginger paste, followed by the pre-cooked vegetables.
• 🥘 The sauce is added last to the chicken and vegetable mix, brought to a boil, and cooked until thickened, ensuring even coating.
• 🌾 Optional sesame seeds can be added for a nutty flavor and garnish.
• 📊 The video provides macronutrient information for both the rice and the sweet and sour chicken, including portion sizes.
• 📦 The meal can be stored in the fridge for up to four days or in the freezer for up to four months, with an additional day in the fridge if vacuum-sealed.
• 🎉 The video creator thanks the audience for their support, celebrating a milestone of 500,000 subscribers.

Q & A

What is the main dish being prepared in the meal prep series?

The main dish being prepared is sweet and sour chicken, which is a high protein dish.

What type of rice is used in the recipe and how much is needed?

Basmati rice is used, and the recipe calls for 300 grams of washed basmati rice.

How much water and what additional seasoning is used for cooking the rice?

600 milliliters of cold water and a bit of sea salt flakes to taste are used for cooking the rice.

What vegetables are used for the sweet and sour chicken and how should they be prepared?

Three bell peppers are used, which should be sliced in half, deseeded, and diced into large chunks.

How are the onions prepared for the dish?

A medium-sized brown or yellow onion is peeled, halved, and thinly sliced. The onion can then be mixed with the bell peppers.

What ingredients are used to make the garlic and ginger paste?

Four cloves of garlic and 15 grams of ginger are used, which are grated using a fine microplane to create a paste.

What type of protein is suggested for the sweet and sour chicken and what is the quantity?

Chicken breast is suggested, with a quantity of 1.4 kilos, which should be diced into large even-sized pieces.

What are the main components of the sweet and sour sauce?

The sauce consists of light or low sodium soy sauce, pineapple juice, honey, Worcestershire sauce, apple cider vinegar or white vinegar, tomato sauce, and corn flour or cornstarch as a thickening agent.

Why shouldn't fresh pineapple be used in the sweet and sour sauce?

Fresh pineapple should not be used because the enzymes in it will break down the corn flour and prevent the sauce from thickening.

How long should the rice be simmered after bringing it to a boil?

The rice should be simmered for 14 minutes undisturbed after bringing it to a boil.

What is the final step in preparing the sweet and sour chicken before serving?

The final step is to add the sweet and sour sauce to the chicken and vegetables, bring it to a boil, and cook for two minutes to thicken the sauce and coat everything evenly.

What are some optional garnishes for the sweet and sour chicken?

Optional garnishes include sesame seeds, spring onions, or chili.

How long can the prepared meal be stored in the fridge or freezer?

The meal can last up to four days in the fridge and four months in the freezer.

What tool is mentioned to extend the freshness of the meal in the fridge?

A vacuum pump is mentioned, which extracts air to reduce oxidation and can extend the fridge life by an extra day.