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This high-protein meal prep dish features tender chicken breast, vibrant bell peppers, and a perfectly balanced homemade sweet and sour sauce served over fluffy basmati rice. It is designed to be easy, cost-effective, and ideal for healthy weekly food preparation.
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Cook and fluff the basmati rice. → Prep all vegetables and whisk the sweet and sour sauce ingredients together. → Sauté peppers and onions until caramelized, then remove from the pan. → Sear chicken, add aromatics, return vegetables, and simmer with the sauce until thickened. → Divide into containers and garnish for the week.
Cook and fluff the basmati rice. → Prep all vegetables and whisk the sweet and sour sauce ingredients together. → Sauté peppers and onions until caramelized, then remove from the pan. → Sear chicken, add aromatics, return vegetables, and simmer with the sauce until thickened. → Divide into containers and garnish for the week.
This high-protein meal prep dish features tender chicken breast, vibrant bell peppers, and a perfectly balanced homemade sweet and sour sauce served over fluffy basmati rice. It is designed to be easy, cost-effective, and ideal for healthy weekly food preparation.
Wash the basmati rice. Place it in a pot with 600ml cold water and salt. Bring to a boil, then reduce heat to low, cover with a lid, and simmer for 14 minutes. Turn off the heat and let it rest undisturbed with the lid on for another 4 minutes.
Prepare the vegetables by removing the seeds from the bell peppers and dicing them into large chunks. Thinly slice the onion and mix it with the peppers in a bowl.
Grate the garlic cloves and ginger using a microplane to create a paste.
Dice the chicken breast into even-sized pieces to ensure they cook at the same time.
Prepare the sauce: In a mixing bowl, whisk together soy sauce, pineapple juice, honey, Worcestershire sauce, vinegar, ketchup, and corn flour until smooth.
Do not use fresh pineapple juice; the enzymes will prevent the corn flour from thickening the sauce. Use store-bought/canned juice instead.
If using chicken thighs instead of breasts, increase the searing time to 12 minutes.
To prevent steaming the chicken, ensure the pan is hot and don't overcrowd it; cook in batches if necessary.
These meals last up to 4 days in the fridge or 4 months in the freezer.
Using vacuum-seal containers can extend the freshness by an extra day.
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