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

These Crispy Quinoa & Broccoli Patties are a fantastic gluten-free and vegan option for any meal. The combination of quinoa, sweet potato, and broccoli creates a nutritious base, while the spices add a burst of flavor. Easy to make and incredibly versatile, these patties can be enjoyed as a main course, snack, or even as a sandwich filling. Best of all, they’re packed with plant-based goodness that everyone will love.

Course Main Course, Meal Prep

Cuisine Asian, Gluten-Free

Keyword chicken recipes, gluten-free meal prep, high protein recipes, meal prep, sweet and sour chicken

Prep Time 20

Cook Time 40

Total Time 1

Servings 5 servings

Calories 520

Author Selma

Cost $15 - $20

Ingredients

300 grams basmati rice
600 milliliters cold water
Sea salt flakes to taste
3 bell peppers (capsicums), diced
1 medium brown or yellow onion thinly sliced
4 cloves garlic minced
15 grams ginger, minced
1.4 kilograms chicken breast diced (or chicken thighs)
30 milliliters grapeseed oil or neutral-flavored oil
20 milliliters grapeseed oil for second batch of cooking
125 milliliters light soy sauce or low sodium
80 milliliters store-bought pineapple juice
80 grams honey
40 milliliters Worcestershire sauce
40 milliliters apple cider vinegar or white vinegar
40 milliliters tomato sauce
12 grams cornflour or cornstarch
Optional: Sesame seeds for garnish

Instructions

Rinse 300 grams of basmati rice under cold water and place in a saucepan with 600 milliliters of cold water and sea salt flakes to taste. Stir to break up clumps, bring to a boil, cover with a lid, reduce the heat to low, and simmer for 14 minutes undisturbed.
Slice 3 bell peppers in half, remove seeds and pith, and dice into large chunks. Place in a bowl.
Thinly slice 1 medium onion and add to the bowl with the bell peppers. Mix to separate the onion layers.
Mince 4 garlic cloves and 15 grams of ginger to create a paste. Set aside.
Dice 1.4 kilograms of chicken breast into even-sized pieces.
In a mixing bowl, combine 125 milliliters of light soy sauce, 80 milliliters of pineapple juice, 80 grams of honey, 40 milliliters of Worcestershire sauce, 40 milliliters of apple cider vinegar, 40 milliliters of tomato sauce, and 12 grams of cornflour. Whisk to combine and set aside.
Heat 30 milliliters of grapeseed oil in a large pan over high heat. Add the onions and bell peppers, season with sea salt flakes, and sauté for 4 minutes, stirring regularly. Remove from the pan and set aside.
Add another 20 milliliters of grapeseed oil to the pan, and when hot, add the diced chicken along with a pinch of sea salt flakes. Spread the chicken out evenly and sear for 3 minutes on one side. Stir and cook for another 3 minutes. Drain any excess water from the pan if necessary.
Add the garlic and ginger paste to the chicken and cook for 45 seconds, stirring to infuse the flavors.
Return the sautéed vegetables to the pan and cook for another 30-40 seconds to combine flavors.
Whisk the sweet and sour sauce again, then pour it into the pan. Bring to a boil and cook for 2 minutes until the sauce thickens and coats the chicken and vegetables.
Optional: Add a tablespoon of sesame seeds and stir them in.
Fluff the cooked basmati rice with a fork, portion the rice and sweet and sour chicken into meal prep containers, and garnish with spring onions, chili, or more sesame seeds as desired.