My Best Meal Prep Recipe So Far _ Chicken Stir Fry

Welcome back to the channel .

You might notice that this is a little bit different , Something new to the channel .

I decided to build it one day , and it came out quite well .

It's nothing spectacular .

It's just two pieces of trellis and obviously my old bench .

If you've been following me for a while , you would recognise this bench .

Same old chopping board , same old kitchen as well .

But I'm gonna be changing up a few little things .

Just wanted to make myself be happy doing what I'm doing .

And I like change as well .

It makes me push even harder and work even harder .

And we're closing up on 500,000 subscribers , which is absolutely insane .

I can't thank you all enough .

We've all that said and done .

We're making chicken stir fry meal prepped in this recipe .

It is absolutely delicious , super easy to make .

And it's pretty nutritious , too , which I'll obviously leave all of the details about in the video and in the description .

Let's get straight into it .

All right , starting out , we're gonna get our rice on first , I'm adding 320 grammes of washed basmati rice to a large sauce along with 640 grammes of cold water .

That's a 2 to 1 ratio .

Some people do it a little bit differently .

It's up to you how you like your rice , and I'm also gonna season this with a little bit of salt to taste .

Let's then take this over to a stovetop , place it over a high heat .

Just give it a quick stir to prevent any lumps , and then we're gonna bring this to a boil .

Once at a boil , place on a lid , reduce the heat to low and allow us to cook for 14 minutes undisturbed .

Now , whilst the rice is doing its thing in the background , we can prepare the other ingredients .

This is one brown or yellow onion that's had its tip and root removed .

Obviously being peeled , we can then slice this in half and just make thin slices across into nice , thin strips .

Next is two medium sized carrots .

These have been washed with the pill still on .

We can remove the tips and then just slice in half length ways , and then I'm gonna slice on a slight angle into nice , thin strips .

You can slice them straight on , and you can slice them in a Julien cut , which I've done in previous videos .

We're then going to need two bell peppers or capsicums for those in Australia .

Obviously , these are red and yellow .

You can use any colour of your choice .

It's completely up to you .

As for preparation , I'm gonna slice these in half .

I know everyone does this differently .

Just do whatever's easiest for you , and with them sliced in half .

I'm just gonna pick out the court and the seeds and then bang it on the bench to remove any excess seeds .

I have then sliced these into quarters to make them easier to work with , and all that needs to be done is slice them into strips .

If you've seen the previous meal prep episodes , you'd know that we use whole heads of broccoli .

This time I'm using broccolini , and it's pretty much the same preparation .

We're just gonna slice off the woody ends and then just slice this into bite size pieces the same size as the other ingredients .

Of course , there's going to be garlic and ginger in this recipe .

This is five cloves of garlic and 20 grammes of ginger Both of these can be run along a micro plain or a fine box grater to create pastes and then just make sure to scrape it out of there so there's no waste for this next part .

I have swapped out the chopping board because we're going to be needing chicken .

This is 900 grammes of boneless and skinless chicken thigh , and we're going to slice this into twos or threes , depending on size .

Then just slice these into bite size pieces .

If you do have any larger ones , just make sure you trim them down just so they're the same size as the others .

Last but not least , add 125 millilitres of both chicken stock and light soy sauce to a bowl .

This is going to add depth and nice umami flavours .

30 millilitres of both rice wine vinegar and chaing wine for savoury and acidic flavours .

35 grammes of honey for a nice punch of sweetness .

12.5 millilitres of sesame oil To add a nice nutty flavour and finally , 17 grammes of corn flour .

We're just going to react to the heat and help thicken our sauce .

Let's then get in there of a whisk .

Just give it a quick break up , making sure that the corn flour is not clumpy .

And then we can just pop this aside for the time being , going back to the rice .

This has now been cooking away for 14 minutes .

We can then remove it from the heat , but leave the lid on for a final four minutes .

Then we can remove the lid and then fluff this up with a spatula or fork just to leave us with this beautiful , soft , fluffy rice .

And , like always , here is all of the macros for that , as well as the weights per portion .

With that out the way we can , then prepare our stir fry .

Place a large pan or wok over a high heat .

Add in 30 millilitres of peanut oil and allow this to get nice and hot .

Then , depending on the size of your pan or wok , we will need to do this in batches .

Luckily , I went out and bought a new pan , so this is a nice large size and I'm gonna add in all of the chicken , and then we're going to spread this out so it's not all sitting on top of one another and then sear for about three minutes to get a nice golden crust .

During this time , you can also season the taste with sea salt flakes , and I'm gonna use ground white pepper .

But just remember , we're adding soy sauce to this later on , so don't oversea it after three minutes .

Give this a good mix around , doing the same again , but we're going to cook this for another nine minutes or 12 minutes in total , just until it's golden brown all over , and it's only just cooked through .

We don't want to overcook this right now because we will be adding it back to the pan later on with that said and done , this can then be removed from the pan .

But we're going to keep the fat in the pan because we're going to cook the next vegetables in it .

Let's then add in the thinly sliced brown or yellow onion , as well as both the bell peppers or capsicums , and saute this for about three minutes , mixing it regularly .

During this time , the bottom of the pan might get a little bit dark .

Don't worry too much .

The vegetables will release moisture and bring up any of that flavour stuck at the bottom .

You can also add a splash of water .

If that helps , it is a little trick of the trade .

After three minutes , you'll notice a lot of that flavour has been brought up and being put into those vegetables .

They have great colour .

Let's then add in the carrots , and we're gonna do the same thing again for two minutes , just mixing it around regularly .

After two minutes , the carrots obviously won't be cooked through .

They will be a little bit al dente , but that's exactly what we want .

And then we're gonna follow that up with the broccolini or broccoli if you decided to use it and then continue cooking for another two minutes .

We don't want these vegetables to be fully cooked through .

A stir fry is perfect when the vegetables have a nice little crunch on them .

Once all that's done , we can then add in the garlic and ginger paste , which is going to add a nice infusion and follow that up with the chicken as well as any resting juices , and then just fold all of this fruit and cook for one minute just so that garlic and ginger can start releasing its flavour .

The garlic and ginger will clump up , so just concentrate on breaking it up just so that it cooks evenly .

The last thing to go in is the sauce .

Just make sure you give it a little whisk before it goes in , so the corn flour doesn't sit at the bottom of the bowl .

Then fold this through and cook for about 1.5 to 2 minutes , until it's nice and saucy .

But everything is very well coated , then remove it from the stove top .

And this right here is the macros for the stir fry alone , as well as the portion size weight .

As for serving up , I recommend dividing everything by five .

I've also left the weight per portion on those macro cards and be sure to spoon over any leftover sauce so nothing goes to waste .

Garnishing is completely optional .

You can do it with all sorts of stuff chilli , spring onion or even some sesame seeds , which I'm doing here .

But with all of that done , we're then left with this absolutely incredible chicken stir fry meal prep .

And right here is all of the macros for everything you need .

Storage is super simple on these .

Just allow them to cool down for about 30 minutes before placing on the lids .

They'll last four days in the fridge and up to four months in the freezer , reheating in a microwave or in a pan .

It's up to you , and the last thing that's left to do is make it all worthwhile , and we can then dig in from something so simple , quick and easy .

These are absolutely delicious .

There's a little bit of prep work to do , but it's just like any other recipe , and depending on how you make it , you can have the rice going whilst you're cooking the stir fry so it makes it even quicker .

It's a little bit hard to do those two things at the same time whilst you're recording , but obviously you do what's easiest for you .

If you enjoyed this video , please be sure to hit that like button .

It really does help me out , and obviously we're closing up on 500,000 subscribers , so consider subscribing as well .

Thanks for watching , and I'll see you in the next one