If you’re looking for a delicious, nutritious, and satisfying meal prep option, this Crispy Sweet Chilli Chicken recipe is perfect! With its crispy chicken, tangy sweet chili sauce, and vibrant veggies, this dish is both flavorful and filling, offering a great balance of protein and calories. Plus, it’s easy to prepare and ideal for meal prepping, allowing you to enjoy multiple servings throughout the week.
Table of Contents
Why People Choose This Recipe
- High Protein: This dish packs in a generous amount of protein, making it an excellent choice for muscle recovery or those looking to increase their protein intake.
- Low-Calorie: Despite its rich taste, each serving contains only around 350 calories, making it a great option for those mindful of their calorie intake.
- Meal Prep Friendly: Whether you are planning for a busy week ahead or looking for a meal to satisfy your cravings for takeout food, this recipe is easy to store and keep in the fridge for up to 3 days, or freeze for up to 3 months.
- Balanced Flavors: The crispy chicken, paired with the sweet and spicy sauce, and a side of rice, satisfies both savory and sweet cravings.
Ingredients
For the Crispy Chicken:
- 600g raw chicken breast (cut into bite-sized pieces)
- 1 tablespoon garlic (minced)
- 1 tablespoon chili powder
- Black pepper (to taste)
- 30g cornstarch (for crispiness)
- 20g olive oil (for cooking)
For the Sweet Chilli Sauce:
- 50ml soy sauce
- 70ml hot sauce
- 1 tablespoon tomato paste
- 15g honey
For the Veggies:
- 1 bell pepper (sliced)
- 1 spring onion (sliced)
For the Rice:
- 200g uncooked rice (to serve as a base)
Step-by-Step Instructions:
1. Prepare the Chicken:
Start by preparing the chicken. Take 600g of raw chicken breast and cut it into bite-sized pieces. To season the chicken, sprinkle 1 tablespoon of minced garlic, 1 tablespoon of chili powder, black pepper to taste, and mix everything thoroughly. Next, coat the seasoned chicken pieces in 30g of cornstarch – this will help give them that delicious, crispy texture.
2. Cook the Chicken:
Heat 20g of olive oil in a pan over medium-high heat. Add the chicken pieces, ensuring they are spaced out for even cooking. Cook for about 10–15 minutes, or until the chicken is golden brown and crispy on all sides. Once done, set the chicken aside on a plate.
3. Prepare the Sauce and Veggies:
In the same pan, lower the heat and add 1 tablespoon of minced garlic. Allow it to cook for about 30 seconds before adding the sliced bell pepper and spring onions. Stir fry the vegetables until they are tender and vibrant.
Next, pour in 50ml of soy sauce, followed by 70ml of hot sauce, and 1 tablespoon of tomato paste. Add 15g of honey to the mix and stir until everything is well combined and the sauce thickens, creating that rich, sticky glaze. Stir everything together and simmer on low heat.
4. Combine the Chicken with Sauce and Veggies:
Once the sauce has reached your desired consistency, add the crispy chicken back into the pan. Stir everything together, allowing the sauce to coat the chicken completely, creating a beautiful sticky glaze. Let everything cook on low heat for a few more minutes to absorb the flavors.
5. Cook the Rice:
While the chicken is cooking, boil 200g of uncooked rice. You can use a rice cooker or a stovetop to prepare the rice. Once the rice is ready, serve it as the base for your dish.
6. Final Touches:
Once everything is cooked and combined, serve the crispy sweet chili chicken over a bed of rice. You can store the meal in meal prep containers, and it will last for up to 3 days in the fridge or up to 3 months in the freezer.
Calorie Content
This Crispy Sweet Chilli Chicken recipe makes a high-protein, low-calorie meal, ideal for portion control and meal prepping. Based on the ingredients, here’s a rough estimate of the calorie breakdown per serving:
- Chicken Breast (600g): ~600 calories
- Cornstarch (30g): ~100 calories
- Olive Oil (20g): ~180 calories
- Soy Sauce (50ml): ~30 calories
- Hot Sauce (70ml): ~40 calories
- Tomato Paste (1 tbsp): ~20 calories
- Honey (15g): ~45 calories
- Bell Pepper and Spring Onion: ~30 calories
- Rice (200g uncooked): ~700 calories
Total Calories (entire recipe): ~1,720 calories
For 4 servings (if divided evenly), each serving contains approximately 350 calories, making it a great choice for those looking to eat a balanced meal without consuming too many calories.
Storage Tips
- In the fridge: Store the meal in airtight containers for up to 3 days.
- In the freezer: If you’d like to prepare ahead for longer storage, freeze the cooked dish for up to 3 months. Just make sure to let it cool completely before placing it in the freezer to avoid condensation.
Benefits
1. High in Protein:
- Supports Muscle Growth and Repair: The chicken provides a great source of lean protein, which is essential for building and repairing muscles. This makes it an excellent choice for those who are active, whether they are working out or simply want to maintain a healthy muscle mass.
- Promotes Satiety: Protein is known to help you feel fuller for longer, making this dish a great option for those looking to control their appetite or manage their weight.
2. Balanced Macros:
- Low in Calories: Despite being rich in protein, this recipe is relatively low in calories (around 350 per serving), making it a good option for those who want to manage their calorie intake without sacrificing flavor or nutrition.
- Good Carb to Protein Ratio: The meal is balanced with a serving of rice, which provides complex carbohydrates for sustained energy throughout the day. Paired with the protein from the chicken, it offers a well-rounded meal.
3. Rich in Vitamins and Antioxidants:
- Bell Peppers and Spring Onions: These vegetables are rich in vitamins like vitamin C and A, which support your immune system and skin health. Bell peppers also provide antioxidants that help protect the body from oxidative stress.
- Garlic: Known for its immune-boosting and anti-inflammatory properties, garlic adds not only flavor but also health benefits to this dish.
4. Ideal for Meal Prep:
- Time-Saving: Since this recipe is perfect for meal prepping, it can be made in bulk and stored for several days in the fridge or even frozen. This helps save time during the week, providing you with healthy, homemade meals that are ready to go.
- Portion Control: By preparing this dish in advance, you can control portion sizes, which is helpful for managing calorie intake and ensuring balanced meals throughout the week.
5. Flavorful and Satisfying:
- Sweet and Spicy Flavor: The sweet chili sauce provides a delicious balance of sweetness and heat, making the dish satisfying without being overly rich or heavy. This flavor profile helps curb cravings for takeout or unhealthy snacks.
- Crunchy Texture: The crispy chicken adds a satisfying crunch, making this meal not only flavorful but also texturally interesting, which can make eating healthier more enjoyable.
6. Supports Healthy Digestion:
- High in Fiber: The addition of vegetables like bell peppers and spring onions provides fiber, which helps with digestion and maintaining a healthy gut.
7. Customizable:
- Flexible Ingredients: This recipe can be easily customized to suit different dietary preferences or needs. You can swap out the rice for cauliflower rice for a low-carb version, or add different vegetables to suit your tastes.
You Might Like: High-Protein Korean BBQ Chicken Rice Bowl
Conclusion
This Crispy Sweet Chilli Chicken recipe is an excellent addition to your meal prep routine. It’s simple, flavorful, and packed with nutrients. Whether you’re craving something savory or sweet, this dish will satisfy your taste buds and keep you full throughout the day. Plus, it’s easy to make in bulk and store for the week ahead. Give it a try and enjoy a healthy, high-protein meal with minimal effort!