High Protein Meal Prep That Stays Juicy & Flavourful

soy sauce

🥗Healthier: tamari

💰Cheaper: liquid aminos

Tamari is gluten-free, while liquid aminos are often less expensive.

brown sugar

🥗Healthier: coconut sugar

💰Cheaper: white sugar

Coconut sugar has a lower glycemic index.

sesame oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola is more affordable.

chicken thighs

🥗Healthier: chicken breast

💰Cheaper: drumsticks

Breast is leaner, while drumsticks are often cheaper.

Into a bowl, add 60 g of gachu jang paste.

Pour in 45 ml of low sodium soy sauce.

Add 20 g of honey for sweetness and caramelization.

Add 10 ml of toasted sesame oil.

Grate three cloves of garlic and 10 g of ginger into the bowl.

Mix everything together with a whisk until well combined.

Add 1 kg of boneless skinless chicken thighs into the marinade and mix to coat evenly.

Leave the chicken to marinate for at least 15 minutes.

For the vegetables, slice half a cucumber into thin rounds about 3 mm thick.

Peel and wash one large carrot, then slice it in half for easier handling.

Slice the carrot lengthwise into thin strips about 2 mm thick to create matchsticks.

Slice two spring onions in half, separating the white root from the green stem.

Slice the white part into thin rounds and the green part on an angle for garnish.

In a bowl, combine 60 ml of rice vinegar, 1 tsp of sugar, and 0.5 tsp of salt.

Add the cucumber, carrot matchsticks, and spring onion to the bowl and toss to coat.

Let the pickle sit for at least 10 minutes in the fridge.

Rinse 300 g of raw jasmine rice under cold water and add it to a pot with 550 ml of cold water and a pinch of salt.

In another pan, add 1 tbsp of sesame seeds and toast them over medium heat for about 1.5 to 2 minutes until golden.

Bring the rice to a boil over high heat, then cover and reduce to low heat for 12 minutes undisturbed.

Heat a large pan over medium-high heat and add 1 tbsp of peanut oil.

Once hot, add the marinated chicken thighs flat side down and cook for 3 to 4 minutes until caramelized.

Flip the chicken and cook for another 3 to 4 minutes, lowering the heat if the glaze starts catching.

Remove the chicken from the heat and let it rest for about 5 minutes.

After 12 minutes of cooking, remove the rice from heat and let it sit covered for an additional 4 minutes.

Fluff the rice with a spoon and add the toasted sesame seeds and 2 tsp of toasted sesame oil.

Slice the rested chicken into thin strips and return to the pan to absorb any remaining juices.

Portion the rice, chicken, and pickled vegetables into five 750 ml meal prep containers.

Layer the rice on one side and the sliced chicken on top, adding any remaining pan juices.

Add the pickled vegetables on the opposite side, draining excess brine.

Garnish with finely sliced spring onion stems and optional lime wedges.

Store in the fridge for up to 4 days or freeze for longer storage.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens