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This High Protein Chicken Stir Fry Is Perfect For Meal Prep For The Week
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This High Protein Chicken Stir Fry Is Perfect For Meal Prep For The Week

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This High Protein Chicken Stir Fry Is Perfect For Meal Prep For The Week

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This high protein chicken stir fry is quick, simple, and perfect for meal prep.
It’s packed with flavour, reheats well, and makes hitting your protein goals during the week a lot easier without spending hours in the kitchen.

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👇 RECIPE (Full Written Version)

Serves: 5 | Prep time: 10 Minutes Cook time: 20 Minutes Total time: 30 Minutes

Sticky Jasmine Rice

1 ½ Cups (300g) – Jasmine Rice
550ml (550g) – Cold Water
Salt

Chicken

800g (1.75lb) – Chicken Thigh, Boneless and Skinless
1 Tbsp (15ml) – Neutral Oil
Salt & Cracked Black Pepper

Black Pepper Sauce

¼ Cup (60ml) – Chicken Stock
2 Tbsp (30ml) – Light Soy Sauce
1 Tbsp (15ml) – Oyster Sauce
1 tsp (5ml) – Dark Soy Sauce
1 ½ tsp – Freshly Cracked Black Pepper
1 tsp (4g) – Brown Sugar
2 tsp (6g) – Cornflour

Stir Fry Vegetables

1 Tbsp (15ml) – Neutral Oil
1 – Brown Onion, Sliced
1 – Red Capsicum, Sliced
1 – Green Capsicum, Sliced
5 – Garlic Cloves, Thinly Sliced
2 – Spring Onions, Sliced

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#mealprep #mealprepideas #highprotein

34 Comments

  2. @joeyk5

    Those knife skills 👌 I wish I could cut that quick 😂 great tips Chef Jack so helpful. You really do cover everything about what you are doing why you are doing it. I don’t do these recipes for extra protein or to lose weight. I just like yummy food 😋 this is a yummy food. Can’t eat jasmine rice don’t like the flavour so I pretty much only cook with basmati for these sort of meals. I have finally got my new oven and a new cooktop that’s induction so will need a flat bottom wok but think I should be ok with my frying pan, the induction is great. Thanks for another great video.

  4. @Siizledra

    Time to do a short on knife skills!

    Off to the farmers market to buy some of these ingredients for this weeks meal prep. Thanks!

  6. @NinaM-f6z

    This looks so good, looking forward to making it next week!

    I also really enjoyed those crispy Chicken Wraps you posted recently, could you maybe post a Chicken Teriyaki Wrap recipe sometimes?

  7. @ymula789

    Nice vid Jack I like the animation of the cooking utensil when I click the like button. Would love to see a video with the least possible ingredients whilst still being delicious. Perhaps something with chicken breast. Only if it's within your scope of course

  8. @Talhaahsan7

    Had the garlic soy honey chicken prepped for the week last weekend. Even served some to a guest who was super impressed. Not typical ingredients for me – took a while to find the peanut oil, but I’m fortunate to have stores that stock foreign fares walking distant from my house along with the major UK supermarket outlets. (Is it just me or has he added background music for this episode? Hadn’t noticed in previous ones.) It would be good to have some low calories dessert recipes too. I prefer to reheat in oven 175c for 20 minutes or until internal temperature of chicken reaches 75c with food thermometer, and cook rice fresh in the meantime and steam veg.

  14. @cruachan1191

    Looks like another cracker, I bought the ingredients for the Lemon Orzo Chicken this week so that's next on my list but love a good stir fry so will give this one a shot too!

  23. @itsmelaura1533

    What are your thoughts on freezing or refrigerating rice lowers the resistance starches that lower the glysemic reaction? I read where a person kept track of the glucose reactions her body had with different types of rice and also eating Basmati rice right after cooking compared to after freezing. She wrote: "Basmati rice in general is low glycemic. Despite my insulin resistance I can eat an entire cup of white basmati rice that has been treated to make it resistant starch with a protein like Lamb Saag with barely a rise in blood sugar. 1/2 c of normally prepared generic white rice will shoot my blood sugar 60 points." The difference being so great that she will prepare Basmati rice and then freeze in portion sizes so she can use it when she prepares a fresh sauce and protein.
    What is your favorite rice to use?
    I have made several of your meals and love them. This is another meal that I will be making. Thank you for all you do, Chef Jack to help us create healthy meals that are TASTY too!

  25. @neropegaso7767

    Dude, are you seriously recycling your videos? I'm pretty sure this is the third time you've remade this video with the same recipe. Why don't you change it up?

  28. @techwhizard

    Do you end up vacuum sealing your meal prep glass containers whether you put them in the fridge or freezer?

  32. @notold37

    We like to add chicken bouillon powder to the rice as it cooks, gives the rice extra flavour to just plain rice, looks great Chef Jack,

  33. @meme-d2h1g

    Think it's worth doing this in a non stick skillet or is it rather pointless without the wok heat?

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