I Prepped 5 High-Protein Meals in 1 Hour — Here’s How

honey

🥗Healthier: agave syrup

💰Cheaper: sugar syrup

Agave syrup has a lower glycemic index than honey.

soy sauce

🥗Healthier: tamari

💰Cheaper: liquid aminos

Tamari is gluten-free while liquid aminos is often more affordable.

sesame oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola is less expensive.

cornstarch

🥗Healthier: arrowroot powder

💰Cheaper: all-purpose flour

Arrowroot is a healthier thickener, while flour is a common pantry item.

Trim, peel, and slice one red onion in half, then make thin slices across.

Slice one red bell pepper into thin slices or dice if preferred.

Remove the tops from two carrots, slice them into thin rounds without peeling.

Grate three cloves of garlic on a microplane to create a paste.

Peel and grate one teaspoon of ginger, then mix with the garlic.

Chop the white root of three spring onions and thinly slice the green stems for garnish.

In a bowl, combine 2.5 tbsps of low sodium soy sauce, 1 tbsp of rice wine vinegar, 2 tsps of sesame oil, 1.5 tbsps of honey, and 1 tsp of Sriracha or chili flakes. Whisk together.

In a separate bowl, add 1 kilo of boneless, skinless chicken thighs and 2 tsps of corn flour. Add a touch of salt and mix until coated.

Place a saucepan on the stove, add 1.5 cups of washed jasmine rice, 550 ml of cold water, and a small pinch of salt. Bring to a boil, then cover and reduce heat to low, cooking for 12 minutes undisturbed.

In a large pan over medium-high heat, add 1 tbsp of peanut oil. Add the sliced onions, bell peppers, and carrots with a little salt and black pepper. Sauté for 8 to 10 minutes until the onions are caramelized and the vegetables are al dente.

Add the chopped white part of the spring onions to the pan and cook for an additional minute. Remove the vegetables from the pan and set aside.

After the rice has cooked, let it sit off the heat for 4 minutes with the lid on, then fluff with a fork or spatula.

In the same pan used for the vegetables, add a bit of spray oil or peanut oil and heat. Add the chicken and cook for about 10 minutes, flipping to achieve a golden brown crust, about 4 to 5 minutes on each side.

Add the glaze to the chicken, scraping the bowl to get all the flavor. Cook for 2 to 3 minutes until the glaze thickens and coats the chicken.

Remove the chicken from the pan and place it in a bowl. Cook the remaining glaze for another minute until sticky.

Slice or dice the chicken as desired for serving.

In meal prep containers, place rice on one side, stir-fried veggies on the other, and chicken in the middle. Drizzle remaining glaze over the chicken.

Optionally, sprinkle sesame seeds on the rice and garnish with spring onion.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens