Today, we’re diving into meal prep with a delicious and satisfying Sweet and Sour Chicken recipe. This high-protein dish not only tastes incredible but is also perfect for meal prepping—keeping you fueled throughout the week. We’ll guide you through the entire process, step by step, so that by the end of this article, you’ll have an amazing dish that’s ready to be stored for the days ahead. Let’s get started!

Cooking the Rice

As with many of our meal preps, we’re starting with the rice. For this recipe, we’ll be using 300 grams of washed basmati rice and 600 milliliters of cold water. Add a pinch of sea salt flakes to taste. Give it a stir to break up any clumps, then bring it to a boil. Once boiling, cover the pot with a lid, reduce the heat to low, and let it simmer for 14 minutes undisturbed.

You can always change up the type of rice, and we’ll leave some options for variety in the description, but for now, let’s stick with the classic basmati rice.

Prepping the Vegetables

For the sweet and sour chicken, the prep is really simple. We’ll need three bell peppers (capsicums), which can be any color you like. Start by slicing them in half and using your fingers to remove the seeds and pith. Give them a tap on the counter to knock out any remaining seeds, then slice them up. Rotate them 90 degrees and dice them into large chunks. Place all the diced peppers in a bowl.

Next up is one medium brown or yellow onion. Slice off both ends, cut it in half, and peel off the skin. You can save the scraps for making stock later. Lay the onion halves flat and slice them thinly in a half-moon shape. Continue slicing safely through the onion until finished. Add the sliced onion to the bowl with the bell peppers, then give everything a good mix with your hands to separate the onion layers.

Now, we’re moving on to the aromatics: four cloves of garlic and 15 grams of ginger. Run both through a fine microplane to create a paste, and mix them together. This paste will add a wonderful flavor base to our dish.

Prepping the Chicken

For the protein, we’re using 1.4 kilos of chicken breast. Chicken breast was a cheaper option at the time, but you can also use chicken thighs if you prefer. Slice the chicken breasts into strips, then rotate them 90 degrees and dice them into large, even-sized pieces. Making sure the pieces are the same size will help them cook evenly.

Making the Sweet and Sour Sauce

Now for the sauce! In a mixing bowl, add 125 milliliters of light or low-sodium soy sauce for that signature umami flavor. Next, add 80 milliliters of store-bought pineapple juice (don’t use fresh pineapple juice, as its enzymes can break down the cornflour and prevent the sauce from thickening). Stir in 80 grams of honey for sweetness. While many recipes use sugar, we’re opting for honey as a healthier alternative.

To add depth of flavor, mix in 40 milliliters of Worcestershire sauce. For acidity, add 40 milliliters of apple cider vinegar (or white vinegar if you can’t consume alcohol). Then, stir in 40 milliliters of tomato sauce, which adds a nice tang and subtle sweetness. Lastly, we’ll need 12 grams of cornflour (or cornstarch) as a thickening agent. Whisk everything together to combine the flavors and break up any lumps of cornflour. Set the sauce aside for now.

Cooking the Chicken and Vegetables

Place a large pan or pot over high heat, and add 30 milliliters of grapeseed oil (or any neutral-flavored oil). Add the onions and bell peppers to the hot oil, and season with a sprinkle of sea salt flakes. Sauté the vegetables for about four minutes, stirring regularly. The peppers will take on a slightly smoky flavor, and the onions will begin to caramelize. Once they’re nicely sautéed, transfer them to a plate and set them aside.

In the same pan, add another 20 milliliters of grapeseed oil. Once the oil is hot, add the diced chicken along with a pinch of sea salt flakes. Spread the chicken out in the pan so it doesn’t overcrowd. If your pan is too small, you may need to cook the chicken in batches. Sear the chicken for three minutes on one side to get a nice brown color, then stir and cook for another three minutes. If any water accumulates in the bottom of the pan, drain it off to prevent the chicken from steaming, which can make it rubbery.

After a total of six minutes of cooking, add the garlic and ginger paste to the chicken. Stir it in and cook for 45 seconds to infuse the flavors. Next, add the sautéed vegetables back into the pan and stir everything together for another 30-40 seconds to combine the flavors.

Finally, give the sweet and sour sauce a quick whisk to recombine the ingredients, then pour it into the pan. Bring the sauce to a boil and cook for two minutes. The cornflour will thicken the sauce, coating everything in that delicious sweet and sour glaze. Stir occasionally to make sure everything is well-mixed.

For an optional finishing touch, sprinkle in some sesame seeds—about a tablespoon’s worth. Stir them in, and once everything is combined, remove the pan from the heat.

Serving and Storage

Once your sweet and sour chicken is cooked, fluff the basmati rice that has been resting off the heat. Portion the rice and chicken into meal prep containers. You can garnish with chopped spring onions, sliced chili, or more sesame seeds if you like. The macros for the complete dish, including portion sizes and nutritional information, can be found in the macro cards shown in the video.

For storage, this sweet and sour chicken will last up to four days in the fridge and up to four months in the freezer. If you’re using meal prep containers with a vacuum pump, this will extend the fridge life by an extra day, thanks to reduced oxidization.

Conclusion

And there you have it—Sweet and Sour Chicken ready for the week ahead! This recipe is super easy to make, tastes amazing, and is cost-effective. It’s the perfect dish for meal prepping, whether you’re looking to save time during the week or planning ahead for busy days. Plus, it’s packed with high-quality protein and delicious veggies, making it a nutritious option that doesn’t sacrifice flavor.

We hope you enjoy this meal prep recipe! Be sure to share it with friends and family, and thank you so much for your continued support. Stay tuned for more delicious meal prep ideas, and we’ll see you in the next one!