Honey chicken meal prep done in 30 minutes to set you up for the whole week | Episode 1
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- Опубликовано: 24 апр 2022
- Meal prep is about making our lives easier, saving money, portion control and control of cravings and temptations. This delicious honey chicken meal prep is done in 30 minutes or less to set you up for the whole week and the portion sizes are filling. Nothing is worse than still being hungry after eating a delicious meal, whether it be breakfast, lunch or dinner. This is the start of maybe a new series - Meal Prep Mondays.
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Recipe & Method - Coming Soon!
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My Meal Prep Glass Containers - amzn.to/3KgqpDM
Makes - 5 (1 Litre Containers)
Ingredients -
Chicken & Seasoning -
1 Tbsp (20ml) - Peanut Oil
1kg (2.2lbs) - Boneless & Skinless Chicken Thighs, Diced
1 tsp (2.5g) - Onion Powder
4 - Garlic Cloves, Minced
Salt & Pepper To Taste
Honey Sauce -
70g (2.4oz) - Honey
50g (1.7oz) - Sriracha Sauce
30g (1.06oz) - Apple Cider Vinegar
10g (0.3oz) - Sesame Oil
Salt To Taste
Rice, Broccoli & Garnishes -
350g (12.3oz) - Basmati Rice, Washed
700ml (700g) - Cold Water
Salt & Pepper To Taste
1/2 Tbsp (10ml) - Peanut Oil
2 - Medium Sized Heads of Broccoli, Florets & Stalks Trimmed
1 - Spring Onion (Scallion), Thinly Sliced (Green Stem Only)
1 1/2 Tbsp (14g) - Black & White Sesame Seeds
Here’s the breakdown of nutrients per serving -
Sodium: 897mg (39%)
Calcium: 75mg (8%)
Vitamin C: 10mg (12%)
Vitamin A: 225IU (5%)
Sugar: 12g (13%)
Fiber: 2g (8%)
Potassium: 557mg (16%)
Cholesterol: 196mg (65%)
Calories: 714kcal (37%)
Trans Fat: 1g
Monounsaturated Fat: 17g
Polyunsaturated Fat: 10g
Saturated Fat: 10g (63%)
Fat: 41g (63%)
Protein: 38g (76%)
Carbohydrates: 70g (23%)
Iron: 3mg (17%)
To store, place the containers in the fridge for up to 5 days and in the freezer for up to 4 months. Thaw in the fridge overnight, before reheating or taking it out with you. It will start losing flavour after day 3 so make sure to freeze it if you know you’re not going to eat it all within that time frame.
It’s recommended to freeze straight away and thaw overnight when needed
To heat, place in the microwave, pop the air vent on the lid of the container and heat in bursts until the chicken is hot in the centre.
#mealprep #howtomealprep #mealprepideas 
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Head over to my new meal prep channel - Prep It, for all the latest meal prep recipes and ideas.
youtube.com/@prepitbycjo?si=oz1Olr2IyYKFsvaj
I’ll see you there ❤
What I really like about this video, that is missing from other RUclips chef videos, is that you tell us how each ingredient will contribute - flavour-wise - to the recipe. Thanks!
I’ve noticed it too! Something about the way he explains the steps is so refreshing to me
Thank you so much 🙂
Gonna need more of these
How come you don't know what a flavour will bring ?
@@ChefJackOvens seriously, this is really well made.
New series - Meal Prep Mondays? What do you think?
I make lunchboxes for my family every sunday, to last a few days of the week, so I would gladly appreciate this. A few cold dishes would be great cus they don't have access to microwaves and such :)
Love it 😊
Totally love it.... Cooking for one is always a task...
YES! keep them coming!
i was just looking for meal prep recipes here on YT! definitely need more of this!! :)
If you enjoyed this recipe, check out this other meal prep recipe (episode2) - ruclips.net/video/dQqM7mHYXxY/видео.html
Bro. you've been helping me with my college meal preps. 6-10 min straight to the points and simple enough to cook after 1 time watching. Thanks keep it going!
Happy to hear that. Glad it’s helpful
Love the sound of his voice. Clear down to earth way of speaking. Perfect speed of instruction and speedy mouth watering results. This guy is going places, Mark my words.
Thank you so so much 🙏❤️
I made this for dinner last night and both my son and his wife said it was so very good. It's definitely going to be on our list of favorites to be made again and again! Your recipes are so easy to follow with no unnecessary talking. Thank you!
Your recipes are truly a life saviour. I wanted to eat healthy and inexpensive food so I decided to cook by myself. For a long time I've been spending many hours a week in kitchen and being very very frustrated because it felt I was wasting my time (even it was an investment to my health). So I started cooking quick meals (like chicken/pork steakes with vegetable and potatoes, a meatloaf, ...), but became quickly bored by this kind of food. Finding your channel was like a gift from heaven. Since then I'm enjoying the food and I'm not frustrated by cooking (it takes at most 1 hour 2 times per week which is fine)
Nice to read your comment, I'm also about to start meal prep this week. I was wondering since these meal preps are 1 meal at a day, what do you eat in the morning and for dinner, you still have to cook everyday no ?
@@MMCH00 I have an unique diet. My body don't like starting a day with lots of carbs so I eat a salad made from lettuce and carrot mixed with olive oil. As for the dinner, I usuallly eat one slice of bread with some eggs, avocado and prossciuto. Sometimes, when I have a meatloaf leftover I roast it on a pan and cover it with some eggs. Those meals are quick to prepare and I find them nutritios.
I've been consisitently going to the gym for about a year now, and consistently tracking what I eat and meal prepping have been 2 of my biggest struggles. This looks like something that will help get me started and give me the motivation to keep meal prepping and finally become more serious about my diet. Thanks!
🙏🙏
I just made this for the coming week - it's hard not to eat a whole portion now, it's SO delicious! It was so easy to make and there's no way I'll be getting sick of this during the week, I can't wait to eat it all!
thats what i was worried about, i might just finish it all before the week ends
Great to hear you like it! You can make double the amount so you can eat half straight away haha
Sounds good but how much is the cost of this meal prep?
Please dont stop doing meal prep videos, this is a gold mine for people who workout and trying to cook delicious food.
This is a game changer. I have absolutely 0 imagination in the kitchen, your playlist is full of things I know I love. Can't wait to dive into all of them.
Great video and "tutorial", everything is explained so well that even I can do this later. 10/10.
As a person who loves to cook in a family of 5 trying to eat healthier, but everyone loves junk food, this is a perfect dinner and lunch I could make for school or just home!
Happy to hear this helpful to you 😊
Repent to Jesus Christ
“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”
Isaiah 41:10 NIV
@@repentoryouwilllikewiseper8741 The fuck are you going on about
@@repentoryouwilllikewiseper8741 perishing sounds really good
@@repentoryouwilllikewiseper8741 no
Perfect timing! Need to get more organised and healthy with food prep. Looking forward to these!
I’ll keep them coming 👌
This is my style of cooking usually, as a single person, it's always a challenge to cook decent meals for one daily without wastage. So I always stick to the bulk cooking method now. Saves me a fortune. I also do this for soups sometimes in winter for a nice warming lunch.
Such a great way to save money and keep a close eye on how much one is consuming.
I love how simple, delicious and sustainable this meal prep is!❤️
Glad you like it!
Please do more of these meal prep videos! This looks so good, thanks Jack c:
Definitely will be 😊
This was my first time meal prepping (because I need to eat more) and this gave me the confidence to do it all the time! You’re the best!
You got this! Thank you!
With this one video: short, no crazy ingredients, a lot of information and to the point. You just got another sub from me. Thank you for your content 🙏
Happy to hear you enjoyed it! Thank you so much 😊
Thanks Jack. You are helping me enjoy my own cooked food throughout the week for the first time!
Such a great video as always, definitely going to try this! And I agree with everyone else, this needs to be a weekly series, it’s got endless ideas !
Thank you very much! I’m going to make it - Meal prep Mondays I reckon 😊
Wow this looks incredible. I'm going to be trying these out, please make more videos about meal prep!
Thank you very much! I’ve got the next one coming tomorrow
Just did this and it might be the best recipe I have ever done! Thank you so much for sharing this 🙏🏼
With out even regarding the recipe, this is good stuff. A genuine "pro tip" that will allow you to provide high quality high value meals at a significantly reduced cost
in terms of money and time. As a Chef myself i support and encourage this concept. There is not enough of it.
I appreciate it mate! Thank you! Apologies for our little casserole debate 😉
@@ChefJackOvens Not needed mate, we are all entitled to our opinions and views, it could be said i am "old fashoned" and am "out of fashon" . Thing is we agree on what is actually important.
Anyway, when did 2 chefs EVER agree on a recipe.. ha ha
@@fluffybunnyslippers2505 Such a wholesome conversation ❤️
That's brilliant Jack mate.
Please make this a regular series.
Will do! Been planning a lot lately and got lots of new things coming
This is just awesome! Please more meal preps, it is a lifesaver when we all get home from work late & knowing there is a delicious & healthy is meal waiting . Thank you 💕🇦🇺
Got plenty more coming! Glad you enjoyed this one 😊
I love these meal preps, less time in the kitchen, thank you Chef, stay safe.
One of my favorite dishes, and taking care of the cooking at the top of the week. Thank you for the clear tutorial and explanations for each ingredient!
This video is the motivation I needed to start making my own lunches. Informative, straight to the point and super simple. Do more of These!
Definitely will be doing more. I’m going to turn it into a series - meal prep Mondays
@@ChefJackOvens sounds good mate! Looking forward to it.
Just prepped this for the week and it was delicious yesterday. Great recipe. If anyone finds that their sauce is having trouble coagulating, adding a tablespoon or two of cornstarch helps a lot.
Me and my partner made this for this weeks meal prep. Had my first one today and got to say - best tasting thing I’ve had in a while. Keep doing this videos! 👏🏼
I love this! I'm a highschool student who recently started cooking and I've been thinking about meal prepping for the week as I usually wouldn't eat all too healthy, if at all.
Thanks for the great video! :)
Your content is really well thought through and put together perfectly!! Tysm ❤️
Thank you very much! Glad you enjoy it
Yes!! This is exactly what I needed. Thank you so much Jack
Always a pleasure. Glad it’s helpful 😊
I appreciate videos like this im so used to cooking so excess so now that I live alone I find it hard to cook for myself sometimes cuz im so used to different portions so thank you
I love how u give us instructions for storing and reheating coz this is also very important, thank you!
It’s a pleasure
These videos are extremely efficient and informative. I just love this series and I have learnt a lot. Thanks Chef !
Great to hear, John! Glad you like them
I have been spending so much money on takeaways this year, I have been meaning to meal prep for so long and I am going to start with this recipe because it looks so good and having some pre made dinner ready to eat in 5 mins will definitely help me avoid takeaway! Thanks! Hopefully there are more nice looking meal prep ideas to come! :)
Thank you! This ones a great one to start with. I only started this series 8 weeks ago and the 8th episode came out on Monday with a new one being added every Monday. There’s lots to come and I hope it helps 😊🙏
It tastes good too for like the first few weeks depending on how dedicated you are. Problem with these meal preps is that there's so little choice to pick from if you're trying to stay healthy. It'll always be Vegetable/Something with carbs/Meat, simple but so dull so you really gotta get creative with your spices and sauces.
I'm in exactly the same situation. Sick of eating takeout and spending all that money, but also am a complete novice with cooking. Going to try making this tomorrow for my work week.
I'm so glad I found your channel! You give such clear instructions, and can always describe everything so well. Great job, chef :)
Thanks and welcome
I like the fact that you tell what each spice adds to the food.
Love the meal prep Chef Jack! Getting busy in the garden here in Canada so once again you saved me time and given me a great idea for delicious meals.Cheers🤗
Thank you! Glad it’s helpful to you 🙏
Wow! Tried this and it turned out really well! Super tasty!
Nice one for this Jack, made these yesterday for the week. Taste amazing! Will be trying more in this series for sure!
No word wasted! Can't wait to try it out, love how you give alternatives to seasoning
Glad you like it!
Amazing, more of the meal prep content please! Looks so good ☺️
Definitely! I’ll keep them coming.
Awesome recipe 👌 my kids loved it! I'll be tuning I'm every Monday from now on. Thank you for the inspiration to live a better life while eating great!
Happy to hear! Thank you
Made this tonight as one of my first batch cooking attempts. It tastes amazing!!!!!!!!!!!!
So glad I found this channel. Been struggling to figure out how to meal plan for the work week. This helped out tremendously, definitely underrated.
Thank you so much! Got another one coming tomorrow!
Thanks Chef Jack, this is so easy and super handy to have in the freezer. We can take on the road with us and reheat in the travel ovens that we plug into the ciggie lighter sockets. Winning!🏆💛
Can’t go wrong with a great packed lunch. 😉
That's the content I wanna see - Healthy, Easy, Affordable and from ingridients I can get in any shop in PL.
Thank you, really good job, happy to see your channel growing, definitly deserved.
Thank you so much! I think I’ve found what’s needed to be done to grow even further so stay tuned for lots of great content coming 😉😊
finally made this, it's so good. also awesome that you still read comments after all this time. cheers and keep up the good work!
Of course! I’ll always reply when I can. Glad you enjoyed it. Thank you 🙏
Love this idea. Love your recipes! I’ve tried a few and they never disappoint.
Happy to hear! Thank you
Amazing! this looks so good and thank you for giving the extra details (how long it can be stored for/ how to heat it up) that other channels miss out. Monday meal prep sounds awesome.
It’s a pleasure! Glad you enjoyed it.
I’m not much of a cook but I done this dish and it’s genuinely one of the tastiest plates of food I’ve had😍🔥 thanks for the awesome video!
That’s awesome! So glad you enjoyed it
I love how you explain why you add the vinegars, oils, etc (what they add to the flavour) so helpful 🙏 thanks!!
We love this recipe! Making it again today. So delicious!
Just made this…. It was amazing! Cheap, easy, fun and delicious! I even used honey infused with chilies for a slightly extra kick! So good!
Glad you liked it!!
Peel the broccoli stem, cut off any discolored portion and give the pieces a couple minutes extra to cook through. Toasting white sesame seeds really brings out their flavor. An easy recipe for a weeknight meal with leftovers. 👍👍
Perfect!
Now tried 3 of your meal prep videos, perfect every time. Gone from eating ready made meals as didn’t have the time to cook every evening. To eating much better tasting food and better for me. Thanks for the content!
thank you for being very thorough with this tutorial!
Amazing recipe, tastes great. And I had to use malt vinegar, so mine was probably not even that great in comparison. I LOVE that you give measures using the same units for wet and dry ingredients. And weight is great - we should all have scales in the kitchen.
Ditto for the weight (specially in metric). Adding the ingredients into the bow without the need of measuring spoons and cups is very convenient. Made it today and it was a blast! Did not last enough to stock up in the freezer, lol!
Just made this and it is absolutely incredible, I’ve never really been a fan of meal prep because it stuck out as boring and bland but this has really changed that
All the meal preps that i'm doing are restaurant quality meals. Glad you enjoyed this one.
I've made this recipe about three times now - so easy and so delicious. Thank you Jack!
This is awesome! Glad you’ve been enjoying it 😊
Thanks for the inspiration and recipe. Lots of flavor and easy on wallet.
The intro is literally what everyone says about meal prep 🤭 “I’ve been meaning to do this for so long I don’t know why I haven’t” 🤭😂
Haha! I’ve been asked to do it for so long but just didn’t get round to it
I've been collecting recipes for meal prep lately. Please do more of these! Something for breakfast, lunch, dinner would be great!
Will do!!
First video I've seen of you, subscribed!
This was amazing, simple and fast video, great explaining on what you are doing and why you are doing it.
Great job!
Thank you for this I just made it and it’s literally everything I’ve ever wanted
Made this and it was absolutely legendary. I've been getting into my home gym more and this will be perfect for the week. Thanks!
Awesome!! Great to hear you enjoyed it!
I love rice and broccoli so I'll try to make this soon and hope it'll end up actually edible with my cooking skills lol. But it looks really great and I'm glad you take your time to explain everything step by step for us newbies. Hopefully I can make it a habit to make something like this every weekend for the whole week to lose weight. Cheers mate.
Making it today to get ready for the the next 5 days :) thank you for the easy and efficient recipes
Love meal prep for work. Definitely subscribing.
Ok i moved out a few months ago and I’ve been struggleing with meals especially for work, this is awesome! I hope you make more! Could you also include an approximate price for each meal prep?
Happy to hear it helps! I’ll see what I can do about pricing because food in Australia is incredibly expensive compared to other countries so with my estimates it will make it look really pricey compared to say, America or uk
Repent to Jesus Christ
“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”
Isaiah 41:10 NIV
@@repentoryouwilllikewiseper8741 what
@@repentoryouwilllikewiseper8741 bruh I’m Christian and trans, I hear this all the time and frankly you shouldn’t try to scare people into Christianity. Btw God loves you unconditionally!😊
@@honestlyjustaweirdo7706 so you're a Christian but think God make you the wrong gender? That's like spitting in his face, God won't make you the wrong gender. Hod knows your gender better than you do
Me and my roommate were just discussing taking turns for meal preps, this would be a wonderful surprise to bring to the table. Thank you so much :)
Haha nice one! Please enjoy
Well I tried it and it turned out really nice. Thanks for the recipe!
This was so good for meal prep and gets more delicious day by day. Definitely making again. The sauce is so yummy
This looks amazing. Not only are you very handsome but you are a chef? Total package right there. Gonna recreate this because I love cooking but rather have ready meals at the go more lol.
Haha thanks! Please enjoy
Made this for dinner tonight and it was fabulous. I had enough left over to prepare two lunches for myself to take to work next week, and a serving for my dad's dinner. This is getting added to my favorites list.
Great to hear! This recipe does make 5 meals 🙏
Me and my family loved this recipe cheers mate!
Highly recommend, this was pretty easy to make and tasted really good. thanks mate 👍👍
It was my first time cooking a full meal. I cooked for the whole family and it was a great success. Thank you :)
Glad you liked it!!
Boyfriend and I made this over the weekend (mostly boyfriend 😂) and it’s the perfect mixture of spicy and sweet for me. Love how easy the video is to follow. Thanks!
Awesome to hear! Glad you both enjoyed it. Thank you
Fantastic meal prep idea for chicken! Definately going to try this one!
Man this is so simple, so nice and so clean. Well done!
Looks amazing Jack! Its ok to reheat the rice then? is it because it goes straight into the fridge/freezer?
Rice is fine to reheat just don’t reheat it more than once. I should have said in the video that’s it’s best to freeze it which is in the description but not in the video.
perfect food to bring to work! takes almost no effort to make, cost is like 1-2 bucks a meal and it lasts the whole week for 30 minutes of work.
Absolutely!!
Love ur meal prep ideas jack….will surely try this . Love your style of instructions
Much appreciated!
Loved the way you explained it .
Seems quite straightforward
🙏🙏
Exactly the chicken and rice meal prep ive been needing in my life!
🙏🙏
Loving the way this looks! Do you by any chance know the average calorie amount for each meal? Looking to fit these into my daily meals
The correct list is here -
Sodium: 298mg (13%)
Calcium: 58mg (6%)
Vitamin C: 78mg (95%)
Vitamin A: 359IU (7%)
Sugar: 3g (3%)
Fiber: 2g (8%)
Potassium: 969mg (28%)
Cholesterol: 128mg (43%)
Calories: 283kcal (14%)
Trans Fat: 1g
Monounsaturated Fat: 2g
Polyunsaturated Fat: 1g
Saturated Fat: 1g (6%)
Fat: 6g (9%)
Protein: 44g (88%)
Carbohydrates: 12g (4%)
Iron: 2mg (11%)
The most helpful channel on RUclips, big fan!
I've just made this and it was out of this world. Not a mouthful left anywhere. Big thanks.
Bouta cop
Noice 👌
Had this in my Watch Later videos for ages now. Just prepped and made all this for my weeks lunches at work. Chicken tastes really good and you’ve earned a Sub for that!
Thank you! Glad you enjoyed it!
Very nice. Thank you for this video. Looks delicious and doesn't cost too much to make. 😀
This looks amazing, and it showed up in my recommended at the right time seeing as I was wondering what to do with my brocoli and chicken, haha 😊
Question though: can the apple cider vinegar and sesame oil in the sauce be substituted with something else? I have neither of those and certainly don't wanna buy some just for this recipe since I never use those 2 things 😕
Welcome to the channel 🙏 you can substitute the apple cider vinegar with white or malt vinegar if you have those and as the sesame oil is such a small amount, it can be left out. If you wanted to do, you can add a splash of soy sauce on the broccoli 😊
@@ChefJackOvens thank you so much for the quick response! I'll do that 😁
Nice recipe, but I'd be more interested in a series where you cook once for the whole week and every 2-3 days you eat something different. Eating the same thing for the whole week will quickly become boring.
Brilliant!! Thank you for meal prep vids/instruction! 👍
Glad you like them!
Will definitely try this!
This is a great video, expertly made! Subscribed keep up the great content!