Individual Sweet Sour Chicken Meal Prep
Craving a delicious and satisfying meal? The Individual Sweet Sour Chicken Meal Prep is your answer! This vibrant dish features tender chicken, colorful vegetables, and a mouthwatering sweet and sour sauce, perfect for easy weeknight dinners. Make it tonight and enjoy the flavors!
Equipment
- Baking Sheet
- Oven
- Whisk
- Frying Pan
- Large Pot
- Wooden Spoon
- Saucepan
Ingredients
- 30 ounces boneless and skinless chicken breast cut into large cubes
- 3 tablespoons olive oil divided
- 1 teaspoon kosher salt divided
- 1 teaspoon ground black pepper divided
- 1 whole red pepper cut into large cubes
- 2 cups broccoli florets fresh
- 2 cups zucchini cut into large cubes
- 1 cup red onion cut into large cubes
- 2/3 cup pineapple juice
- 1/3 cup rice vinegar
- 1/4 cup honey
- 2 teaspoons crushed red pepper
- 1 tablespoon tomato paste no sugar added
- 1 tablespoon soy sauce low-sodium
- 1 tablespoon rice vinegar
- 1/4 teaspoon kosher salt
- water amount according to package
- 1 1/2 cups brown rice uncooked, we used Uncle Ben's
Instructions
- Preheat your oven to 450 degrees. This temperature will ensure that the chicken cooks evenly and develops a slight char, adding to the flavor.
- Line a large baking sheet with aluminum foil and spray it with non-stick spray. This makes for easier cleanup and prevents the chicken from sticking.
- In a bowl, combine the cubed chicken with one and a half tablespoons of olive oil, half a teaspoon of kosher salt, and half a teaspoon of ground black pepper. Toss everything together until the chicken is well coated. You want to ensure that each piece is seasoned evenly.
- Place the seasoned chicken on the prepared baking sheet in a single layer. Make sure it covers only about a third of the pan to allow room for the vegetables.
- In another bowl, take the remaining olive oil, kosher salt, and ground black pepper, and add the chopped red pepper, broccoli florets, zucchini, and red onion. Toss well to coat all the vegetables in the oil and seasonings. They should be glistening and vibrant.
- Spread the vegetable mixture on the baking sheet alongside the chicken, ensuring they are in an even layer. The colors should be beautiful and inviting.
- Place the baking sheet in the oven and bake for 15 to 20 minutes. You’ll know it's done when the chicken reaches 165 degrees and the vegetables begin to lightly char, bringing out their natural sweetness.
- Once cooked, remove the baking sheet from the oven and let it cool slightly. This helps the flavors settle while you prepare the sauce.
- In a small saucepan, whisk together the pineapple juice, rice vinegar, honey, crushed red pepper, tomato paste, soy sauce, and remaining kosher salt. Heat over medium heat until it begins to boil, then reduce the heat and let it simmer. Stir constantly for about 5 to 10 minutes until the sauce thickens. If it’s too thin, you can add a teaspoon of tomato paste to thicken it up.
- Once the sauce has thickened, pour it over the baked chicken and vegetables, tossing everything together gently to coat it evenly. The sauce should cling beautifully to the chicken and vegetables, creating a glossy finish.
- Now, it’s time to prepare the brown rice. Cook it according to the package instructions. After cooking, remove it from the heat and allow it to sit covered for about 10 minutes. Fluff with a fork.
- Divide the fluffy brown rice between meal prep containers, aiming for about one cup per container. Place around six ounces of the chicken over half of the rice in each container. Finally, arrange the roasted vegetables on the other half. They should look colorful and appetizing!
- Let the meal prep containers cool slightly before covering and refrigerating or freezing. To reheat, defrost in the fridge overnight and pop in a 375-degree oven for 20 to 30 minutes. Alternatively, you can microwave for two to three minutes until hot and the chicken reaches 140 degrees.
Notes
- Storage: After preparing your meal, ensure you allow it to cool before sealing the containers. This helps prevent condensation and keeps the food fresher.
- Freezing: Yes, you can freeze the meal prep containers! Just make sure to defrost them in the fridge overnight before reheating for the best results.
- Pairing: Serving this dish with a side of steamed rice or a simple green salad can create a well-rounded meal.
- Ingredient Variations: Feel free to mix up the vegetables based on what's in season or what you have on hand. Carrots and snap peas are great additions!
- Flavor Adjustments: If you like it spicier, increase the amount of crushed red pepper or add a dash of hot sauce to the sauce mixture.