Meal Prep For The Week In Under An Hour | Sweet and Sour Chicken
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- เผยแพร่เมื่อ 9 พ.ค. 2024
- Prepare your week or weeks ahead with this easy-to-make sweet and sour chicken. It's easy to make, cheap and tastes delicious. All of the nutrition/macro values are included in the video, separated into 3 parts so that you know exactly what you're eating and monitoring it correctly. Please enjoy.
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Recipe -
Rice -
300g (10.58oz) - Basmati Rice, Washed
600g (600ml) - Cold Water
Salt To Taste
Sweet & Sour Sauce -
1/2 Cup (125ml) - Light Soy Sauce
1/3 Cup (80ml) - Pineapple Juice
4 Tbsp (80g) - Honey
2 Tbsp (40ml) - Worcestershire Sauce
2 Tbsp (40ml) - Apple Cider Vinegar
2 Tbsp (40g) - Tomato Ketchup
2 Tbsp (12g) - Corn Flour or Corn Starch
Sweet & Sour Chicken -
2 1/2 Tbsp (50ml) - Grapeseed Oil, Divided
1.4kg (3.09lbs) - Chicken Breast or Thigh, Diced (See Notes)
3 - Bell Peppers (Capsicums), Large Diced (Any Colour Is Fine)
1 - Brown (Yellow) Onion, Sliced
4 - Garlic Cloves, Minced
15g (0.53oz) - Ginger, Peeled & Minced
Seasoning To Taste
Recipe Notes -
Chicken Thigh Instead Of Chicken Breast -
If you wish to use chicken thighs instead, sear the chicken for 12 minutes instead of 6 minutes. Continue the recipe as normal.
Rice Substitutes -
You can serve this dish with all sorts of different things.
Cauliflower Rice
Brown Rice
Sauteed Vegetables
Cous Cous
Pearl Barley
Noodles
Alcohol Substitutes -
I used apple cider vinegar in the recipe but it can be substituted for white vinegar.
#mealprep #chicken #mealpreprecipes - แนวปฏิบัติและการใช้ชีวิต
I absolutely love the meal prep series
Thank you so much 😊
but 300g (600-750g cooked) rice is one portion - no chance/need to store such a small amount of food
@@ChefJackOvens Enjoyed your video and planning to try them out, just wondering what's the quantity of air-tight container you're using ?
@@SandeepKumar-vx9kv Wondering the same thing! What size were those containers??
Amazing delicious recipe always loved your knowledge keep them coming please
As a single man that doesn’t know how to cook and lives alone this helps a ton I’m sure it’s like a 25 to 30 dollar purchase but it beats the hell out of 15 dollar meals when you go and eat outside each time 🙏 thanks !
Yea going out to eat is unfortunately very expensive.
And usually unhealthy
@@asilva92 Yeah you really dont know what they put in there to make it taste so good
Ikr?? And chinese food is one of my vices (that i know is SUPER unhealthy,) so i know I'll be making THIS recipe a lot.)
15 dollar meal? That's fucking 5 dollars where i live and there's even a bit more food lmao
This channel is a gem for people like me trying to bulk. The majority of high-calorie mealprep recipes on youtube are fitness-people with no clue how to cook, doing rice-steamed veg-seared meat-store bought condiments on rice. Thanks a lot. Great inspiration.
Happy to be able to help! I’ll never post a recipe that’s not good so no need to worry there 👌😉
Honestly nothing wrong with that either been living on 1 of those recipes for half a year as a college student. However this will be a nice upgrade in the flavor department
eat this amount three times a day to bulk, the portion is far too small to last longer than a hour
Using hyphens instead of commas made that read so weird at first lol I was sitting here thinking “what in the hell is veg-seared meat”
@@The4Noname4 it’s not for bulking that’s why 🤦♂️
I really like when you describe what each ingredient adds to the dish when introduce it into the mix. You are the ONLY one that i've seen do this in their videos.
I have been eating this recipe for lunch everyday for past 2 months, just can’t seem to get bored of it. Thank you so much!
Glad you’ve been enjoying it
Hey help me out then. Thanks sweet and sour sauce that i make following exactly thia recipe, does not thicken. And the chicken imdoes not turn out to be as red as in this video. Am i doing something wrong. Maybe wrong pineapple juice.
Your content, the quality, the consideration to different ingredients people might use and the consideration to offer conversions, your explanations. Everything is so excellent. In my opinion, you’re the best to watch and learn from.
Wow thank you so much for that. It really means a lot to hear. Glad it’s able to help you 🙌🙏
I made this for my wife and I tonight. It’s absolutely amazing! If anyone is reading this and you haven’t cooked this dish……do it!
Great to hear! Glad you enjoyed it
It's not a cooking show, it's a six and a half minute *ADVERTISMENT* for gullible sheep!
for me and my wife*
sorry to be that guy, but it's a popular misconception that " x and I" is ALWAYS correct
I am new here but this is so good that it makes me jump 😄 thanks man
I cooked this meal this weekend and love it. Very tasty and easy to follow. This is a very thought out series that i am really enjoying where the focus is on teaching rather than showing off.
Loved your channel for a long time but this meal prep series is just superb!!
Hey Jack!
Just stumbled upon your channel and made this as my very first meal prep for the week. Used chicken thighs instead of breast and followed your step by step instructions - very clear and straight to the point! big big thank you! The dish came out great and my family even enjoyed it. Will be meal prepping with your other recipes as well.
I love these meal prep idea series. I keep watching them and then changing the recipies to make some very quick and easy meals for my family on weekdays. I do tend to add more carrots, spinach, broccoli, corn and potatoes to the dish. But I did want to say thank you for making these and continuing to post them.
Came across your channel and this recipe today. Actually went to the store and got all I needed because I got so hyped to make it! Sitting here now with a bowl of this amazing dinner , thank you!
Thank you so much. You have no idea how much you are helping my husband and I with meal prepping. Simple and straight to the point. Love how you include macros, measurements and serving sizes! You deserve so many more subscribers ❤❤
I saw the thumbnail and already started drooling! 😜
Great quick easy sweet and sour recipe!
Just what I was looking for, thanks! 👍🏾
Your videos are so quick, clear, concise and easy to understand. Love them 🙌🏾
This is one of the best homemade meals I have done. Was a success with all of us. Thank you so much for giving us inspiration, can’t wait to try and make some others next week.
I love the prep detail, which makes this whole process so much easier and more effective! Thanks so much!
I just made this and it came out fantastic!!! Thank you Jack! All your recipes have came out great and have NEVER left me disappointed. Keep up the good work brother!!
Just by looking at it you know this is hella tasty. I just love delicious and savory meal prep that show us that meal prep doesn't have to taste bland and boring. This recipe is quite simple and yet full of flavors. Thank you man!
Mate, that rice will taste like crap, luckily the other things will hide the terrible flavor of it.
Congratulations on the 500K mark Jack! Richly deserved IMHO. You continue to deliver top recipes, preparation tips and cooking methods. And anothe sweet & sour meal today! Keep it up. Cheers from AKL, NZL.
Thank you so much for your loyal support Howard! I always lookout for familiar names popping up in the comments and got to say you’re up the top. It’s great appreciated. Thanks mate 🙏
I absolutely love the meal prep series. I absolutely love the meal prep series.
Your recipes never miss. I often find myself frequently browsing your channel. You’re straight to the point and concise with your measurements. Thank you for the effort that you pour you put into your videos. Myself as well as my girlfriend enjoy eating clean and tasty meals.
Awesome to hear! Thank you so much and glad you’re enjoying the recipes
This is the exact recipe and video ive needed and have been blessed that it popped up on my home page, thanks so much, one of my most favourite meals that i can now cook from scratch for the whole week!
insanely refreshing to see someone cooking meal preps at home with proper knife skills and an understanding of what something good tastes like
Thank you 🙏
Omg femboy 🤗
I started workout a few months ago and your channel is literally what I need rn cuz I really need to fix my diet. Thankyou so much its so easy with your videos!
My word, every part of this video is spot on. No loud ego and ad shout outs. Just great quality content. Look forward to giving this a go.
It's an ADVERT!
Man, I love this. Got everything done on Sunday; excellent lunch at work for the whole week and high protein content.
Literally just finished making the chickpea curry meal prep and wanted ideas for next week. This looks perfect. I like that your preps don't just have like 200-300 calories, since I need a lot more, and this one fits the bill.
Great to hear! Glad this one is helpful for you
@@ChefJackOvens Hey is the dish 719 Calories per serving or 719 per 5 serving
@@Arsal_777 per serving
İ will definitly try
@@Arsal_777 the latter would mean the meal’s made out of air 😂
Immediately subscribed! I love sweet and sour dishes and really appreciate this straightforward recipe and that you provide all the macros for us too! Thanks 🙏
I love your meal prep videos, they are relatively cheap for the amount of food, very tasty and full of protein (about one year at the gym, but ive always found eating enough protein to be the real challenge in building muscle). Thank you very much for your work
Love this series! Budget and easy to make! More to come please!!❤
Great to hear! Sure thing, I’ve got an infinite amount of meals to make 🙏🙏
Who on earth came up with the idea that being on a diet was going to be boring. That looks absolutely superb, and not at all boring. Thanks for the ideas and tips. Good work.
I tried this out today, and i absolutely loved it. One thing to add, make sure you have a large enough pan if you dont usually cook larger quantities. My first meal prep, and i am very happy with the result. thanks mate!
I wanted to take time to thank you. My wife is on a fitness journey after having our son and she refuses to eat anything but this meal! Begging her to try others. By taking the time and adding the macros along with phenomenal tasting recipes, you easily earned a lifelong follower and recipe thief. Can’t thank you enough! Btw, she is 30 pounds down! Keep doing what you are doing. It isn’t just cooking food Jack, you are impacting lives. Thought you may need to hear that.
That’s amazing to hear! Wow. Thank you so much for sharing that. Means the world to me to hear things like this and glad it’s helping you guys. Much appreciated 🙏
That's good...its very low fat so no wonder your wife's loosing weight 😊
I've made so many of your recipes, primarily because of how simple yet flavorful you've made them. Thank you for all that you do!
It’s an absolute pleasure! Thank you for making the recipes and supporting the channel 🙏
Congratulations on 500k! You do awesome work in general bruddah, but these simple meal prep videos with the macros added in are really top quality. Appreciate all the effort you put in and wish for your continued success man!
I really appreciate it! Glad the videos are helpful 👌👌
Yeahh
Absolutely loved this! Th detailed values, timing etc all is amazing! Thank you so much
Love your channel. Trying to mix up different meal prep recipes for husband and this is very helpful. Thank you! 👍
The meal prep series rocks. I'm a very busy registered nurse and the last thing I want to do when I get home every evening is cook. A couple of hours grocery shopping and meal prepping on the weekend and voila, I've got delicious meals waiting for me when I get home. The sweet and sour chicken is beyond delicious. Thank you Chef. You are truly the food whisperer.
That’s amazing! I’m glad it’s helpful to you and saves you time. 🙏🙏
Made this today, it took me a while, first time cooking for scratch, but I have to admit that this really tastes good! Thanks so much!
Congrats! 💪💪👊
Did you use corn flour or starch? If starch, did you have to mix in water first?
You are a lifesaver, thank you for sharing this series! ❤
Great job!! You work with my favourite ingredients "simple, quick and delicious". Absolutely amazing!!!
Yeah this one's definitely going into the rotation. Excellent work, Jack!
Great to hear! Please enjoy 😊
Love the meal preps you do! I make them for work, saves me so much money in the long run! Not sure if you've done a sticky honey chicken and rice/kung po chicken and rice but would be great to see one of these in the future? Just an idea! Top work Jack! Always good to see them subcriber numbers going up and up :)
Yeahh
Good to know thanks for sharing
Thanks man, you cover everything really methodically. Also, I love those containers.
Wow! I made this and it came out way better than I thought!! My family loved it as well! Thanks for sharing
I made this yesterday, just digging in now
SO GOOD!!! And so healthy!!!
Fits perfectly in my macros
Did he include the macros? I couldn’t find it in the write up or in the video.
Thank you
@@lavalentina5318 it flashes on the screen briefly a couple times in there
I believe it’s 60g protein 10-15g fat and I forget the carbs
Hey, did you use half a bell pepper or the entire bell pepper? Looks like he has fewer pieces than I do...
@@Tom-bb5kh I use 3 whole peps, made this 5 times now
They cook down and with the amount of chicken you’re cooking you’ll want more rather than less!
@@kirandarai8534 Thanks! Another question. Did you freeze the meal? If so, how was it after defrosting?
This looks so delicious!! I’m definitely making this and might just do it for months and months too.
Thanks for sharing!
It’s so good! I wish I was eating it right now
I've just made this for dinner. Absolutely stunning. Thank you so much 👍👍
I tried this recipe and absolutely loved this. Thank you so much Jack.
I am not really a big fan of sweet and sour recipes but this tastes incredibly awesome. Thank you!
Glad you like it!
Hey Chef Jack, Absolutely loved this recipe and my god it tastes so good. I was wondering if there's any alternatives for the Bell Peppers. Bell Peppers where I live at is crazy expensive, so was wondering if there's any alternatives in mind.
Thank you once again for this recipe ❤️
Really good video. No unnecessary preparations, all information is provided - thank you.
i love how simple everything is really easy to follow, never tried meal prepping but ima give this one a shot
Love this!! I make mine very similar to this. I like adding pineapple bits too. Ive tried both cooking them and adding them cold before serving and I must say I actually prefer them cold! Adds a very interesting contrast between the hot and cold and tons of fruity sweetness.
Pineapple works really well in this. 🙏🙏
Thanks chef Jack ! It looks amazing !
Thank you 🙏
man this is great! been searching for a channel like this. excellent choice of recipes! thanks
Made this tonight for dinner! So good! Thank you 😊
You are so welcome!
I just made this by myself as the first meal I've ever cooked as a 14 year old while my parents were away. I added some noodles to the rice and i think it's safe to say this was one of the best meals I've ever had, I would 100% do this again someday.
Thank you for the recipe
I’m 13 making this in the same situation hope I get the same results as you did.
good job mate!
@@lithium1770 nope the sauce doesn’t stick to the chicken I don’t know what I did wrong
@@lithium1770 it’s not thick enough
W
Just made this and it's marvellous, thanks to your clear instructions - the flavours really do become friends! Look forward to trying your other recipes.
One of the very best youtube cooking channel!
Mine looks nothing like this!!! Hahaha oh well it’s my first day learning to cook! 😊
This is my first time on this channel. Its just 9AM where I am at. Thanks, Jack now because of you I am starving and want lunch at 9am 😂🤣
Welcome to the channel 🙏🙏
Just cooked this up. Came out so good. Excited to have good. Healthy foods for my lunch all week. Thanks man!
I am watching now and you 1.2M subscribers! Great job, and chicken and that rice looks great! Thank you. Will try this from Canada 🇨🇦
Thank you very much 🙌
I swear your recipes are more beneficial for my health than actual doctors.
Thank you.
Always trying to help best I can 🙏
Sub for avocado oil or ghee and you are correct. Grapeseed oil is horrible for you. All seed oil is bad for you. They are highly inflammatory and highly processed.
I don’t know if you made this recipe but this has to be some of the best food/meal prep I have ever eaten
All the recipes are my own takes 🙏🙏 that’s awesome to hear. Glad you enjoyed it
First of your recipes I've seen and really good! Especially great at walking people through the process and paying attention to the small details that a more experienced cook does intuitively. I remember back in the day having to learn a lot of things through experience because the video didn't say: re-stirring the sauce because the corn starch deposits in the bottom, draining the chicken, unclumping the rice... Anyways, great video!
Thanks, man you taught me to love cooking. Appreciate all the recipes you give us.
my problem is. i make prep meals but i eat them all in one day !
Haha sounds like you need to make more
Ohh Chef Jack, Thank you for being our best kitchen buddy..you make our lives super delicious and easy😋😋. Another easy and tasty recipe.. Birthday boy, missed the black pepper and the whisper 😛 😄
You’re the best smita! Thank you 🙏 I’ll get the pepper back into it in the next one haha
Your prep vids are really good. So simple and easy to follow vids. Awesome 👌. Thankyou
i don't wanna cook or even have time during the week so meal preps are an excellent choice for me. Thank you.
This looks quality, looking forward to trying it out
Thank you! Please enjoy
@@ChefJackOvens as a Muslim I also appreciate you giving a non alcoholic alternative where possible, I hope you keep it up. Not a lot of creators do this. Keep up the great work
Your recipes and videos are truly amazing.
Question: what size for containers do you use for meal preps?
Thank you so much 😊 These are 750ml
@@ChefJackOvens oh thks
Absolutely, mate! I couldn't agree more. This channel is a lifesaver for those of us on a bulking journey who appreciate real, flavorful food. I've stumbled upon so many "fitness" recipes that seem to forget taste entirely. It's refreshing to find a source that not only understands the importance of nutrition for bulking but also appreciates the joy of cooking.
Your high-calorie meal prep recipes are a game-changer for anyone looking to gain muscle without sacrificing flavor. It's evident that you have a genuine passion for both fitness and cooking, and it reflects in the quality of your content.
Speaking of fitness, one of the remarkable benefits I've experienced with the keto diet is its ability to promote fat loss while preserving muscle mass. It's like a win-win situation-shedding excess fat and building a lean, strong physique. The increased focus on healthy fats and proteins provides sustained energy, making it an ideal approach for those looking to enhance their physical performance.
In the spirit of your culinary creations and the keto fitness journey, let's keep this in mind: "Fuel your body, fuel your gains, and savor every flavorful step of the journey!" 💪🍲👨🍳
My guy, this is absolutely delicious, it legit tastes like something I got at a restaurant. Thank you! I’m definitely going to be making it on a regular.
Omg thanks, i started living with housemates for college after depending on my parents for years. Im trying to do some body recomposition, these meals are so good since im poor as a joke :D.
Great to hear they’re helpful to you 🙏
Same situation here but my owner has a strictly no cooking policy, so there's no stove. What do I do with just a microwave?
Hoping to try this one this evening (provided my chicken is OK - was in the freezer for 2 weeks so I'm hoping it hasn't spoiled).
Will come back once I've tasted it to let y'all know how it turned out!
This was absolutely DELICIOUS! I will definitely be trying this again, though I may add a touch more honey for a more sweet over sour flavour.
Thanks for the excellent recipe! I'll be trying more from you for SURE!
Just made it today. Great recipe. Loved it. Thanks!
Awesome recipe im defo making this next week. Just a small comment: salting to taste is not a thing on raw meat because you cannot taste it. For a batch this size i'd go with half a teaspoon and then adding more at the end when the chicken is fully cooked if needed. I also recommend pushing the chicken to the side and putting a little bit of oil at the bottom of the pan and frying off your ginger/garlic paste for a minute or two until fragrant. it'll enhance the flavor.
Thank you 🙏 Salt to taste means to your preference. It doesn’t mean physically taste the chicken. 🙏🙏
Still trying to learn how to chop onions like you Jack🙄. I will preserve ouch! 😂❤👏 Rosie O from Devon England 🇬🇧
Practice makes perfect 🙌🙏
This is absolutely delicious! I made it today for the next week! Thanks so much for the recipe! Love your cooking!!!! 😋
Thank you so much 😊
Excellent ... definitely one to try, particularly as I get so fed up wondering what to have at lunch and going to the same places around the office. Thank you
All credit goes to Jack Ovens for this fantastic recipe. I always do meal planning on the weekend and I have made this maybe 10 times now. I have a couple small modifications that I think improve upon it, but again, all credit goes to Jack.
1- cut the chicken way smaller, it will be easier to cook a larger amount
2- DEFINITELY cook the chicken in 2 stages like jack suggests, it took me forever to try to cook it all at once
3- I used a 400ml can of dole pineapple tidbits instead of the juice like jack suggests. Make sure you add this to the sauce last or else it will make whisking the corn flour more difficult. I found the chunks of pineapple instead of the juice added a nice juicy texture
4 - double the garlic
Thanks to Jack and happy meal planning everyone ✌️
Amazing work! Glad you made changes that you prefer! Happy to hear you’re enjoying it. Thank you 🙏
I properly fucked this up by using normal soy sauce (didn’t know there was a difference) My dad will still eat it though! 😅
Not at all. It will still taste delicious
Tried it - and it tastes wonderful! Very delicious! ❤Will definately make it again, Thank you so much sir! Cheers
Just made your recipe !
It is amazing ! Such a good job doing the video and the recipe itself is perfectly balanced and executed ! Thank you 🙏 I will be trying others soon !
God bless you❤
PSA: honey is not healthier than sugar. It's just high fructose corn syrup with better marketing.
Mmmmm you sure about that?
Pretty much brazillian Food
Your videos are very useful and provide lots of information. I have received lots of help after watching this post, please continue to share this kind of information. Thank you.
Great recipe!!! Tasted amazing!! Thank you!
I like Big BREATS especially ones like these😊😊😊😊😊😊.
Brainrotted😂
Okay, from a cinematography perspective, changing the colors/peppers with each slice there was chef kiss. 😀
This looks like such a simple and tasty dish, definitely wanna try it
Just made it.....family loved it. THANKS!!!!
Hi Jack everyone who follows your recipes is sure to eat healthily and
dont have to go for takeout food.
Your videos r so straight forward n easy to cook not to mention yummy!👍👏🏻
Love your recipes. Keep it up mate. Thankyou
I do something very similar. But i just let the peppers, onions and garlic simmer in some hopped up stock intead. Cuts down on the time even more and tastes majestic.
Well, turns out I just found out this youtube channel was what I needed for a long time. Great vid!
Welcome to the channel! Thank you 🙏
Made it and it’s absolutely delicious added some extra chicken and paprika and have now food for 6 days.
Thank you a lot for sharing
Absolutely delicious, made it last night and it was incredible! You guys have to try this!