Sweet and Sour Chicken Meal Prep: Easy Recipe with High Protein

Welcome to another delicious episode of meal prep! Today, we’re diving into the world of sweet and sour chicken—a flavorful dish that’s high in protein and incredibly satisfying. Whether you’re meal prepping for the week or just craving a homemade Chinese-inspired meal, this recipe is sure to hit the spot.

Key Takeaway

Discover how to create a mouthwatering sweet and sour chicken dish that’s not only easy to make but also perfect for storing ahead of busy days. Learn about ingredient choices, cooking techniques, and storage tips to maximize freshness.

Ingredients and Preparation

Sweet and Sour Chicken

• Chicken Breast: 1.4 kilograms, sliced into strips
• Grapeseed Oil: 50 milliliters
• Bell Peppers (Capsicums): 3, mixed colors, sliced and diced
• Brown or Yellow Onion: 1 medium, thinly sliced
• Garlic: 4 cloves, minced
• Ginger: 15 grams, minced

Sweet and Sour Sauce

• Light Soy Sauce: 125 milliliters
• Pineapple Juice: 80 milliliters (store-bought for consistency)
• Honey: 80 grams
• Worcestershire Sauce: 40 milliliters
• Apple Cider Vinegar: 40 milliliters
• Tomato Sauce: 40 milliliters
• Corn Flour: 12 grams

Rice

• Basmati Rice: 300 grams, washed
• Water: 600 milliliters
• Sea Salt Flakes: To taste

Instructions

1. Prepare Basmati Rice:
   • Combine washed rice, water, and sea salt in a saucepan.
   • Bring to a boil, cover, and simmer over low heat for 14 minutes.
   • Let it sit covered for 4 minutes, then fluff with a fork.
2. Prepare Sweet and Sour Chicken:
   • Heat 30 milliliters of grapeseed oil in a large pan over high heat.
   • Sauté sliced bell peppers and onion with a pinch of sea salt for 4 minutes until slightly caramelized. Remove from pan.
   • Add remaining 20 milliliters of grapeseed oil to the pan. Sear chicken strips for 6 minutes, flipping halfway through, until browned.
   • Stir in minced garlic and ginger paste, cook for 45 seconds until fragrant.
3. Make Sweet and Sour Sauce:
   • In a mixing bowl, combine soy sauce, pineapple juice, honey, Worcestershire sauce, apple cider vinegar, tomato sauce, and corn flour. Whisk until well combined.
   • Pour sauce into the pan with chicken and vegetables. Bring to a boil and cook for 2 minutes until sauce thickens and coats everything evenly.
4. Serve and Store:
   • Divide sweet and sour chicken and rice into meal prep containers.
   • Optionally, garnish with sesame seeds, spring onions, or chili.
   • Store in the refrigerator for up to 4 days or freeze for up to 4 months.

Cost and Nutritional Breakdown

Sweet and Sour Chicken

Ingredient	Cost Estimate (USD)	Calories (per serving)	Protein (per serving)
Chicken Breast	$14.00	320	45g
Grapeseed Oil	$0.50	60	0g
Bell Peppers	$3.00	30	1g
Onion	$0.50	15	1g
Garlic	$0.30	10	0g
Ginger	$0.20	5	0g
Soy Sauce	$1.00	10	1g
Pineapple Juice	$0.50	30	0g
Honey	$1.00	260	0g
Worcestershire Sauce	$0.30	10	1g
Apple Cider Vinegar	$0.30	5	0g
Tomato Sauce	$0.30	10	1g
Corn Flour	$0.05	45	0g

Note: Costs and nutritional values are approximate and may vary.

Serving and Enjoying

• Serving: Enjoy this sweet and sour chicken with fluffy basmati rice for a satisfying meal prep option that’s high in protein and bursting with flavors.
• Storage: Use meal prep containers to store portions conveniently in the fridge or freezer. Reheat in the microwave or on the stove for quick and easy meals throughout the week.

Delight in the balance of sweet and tangy flavors in this sweet and sour chicken meal prep. Perfect for those looking to maintain a healthy diet without sacrificing taste. Whether you’re preparing for the week ahead or simply enjoying a homemade meal, this recipe offers both convenience and deliciousness in every bite.