Craving delicious, healthy meals without spending hours in the kitchen? This Korean Chicken & Sweet Potato meal prep recipe is your answer! Packed with protein and flavor, this recipe is perfect for busy individuals seeking a nutritious and satisfying lunch or dinner option throughout the week. Imagine tender, savory chicken marinated in a vibrant gochujang-based sauce, perfectly complemented by the sweetness of roasted sweet potatoes. This isn't just a meal; it's a flavorful journey to a healthier lifestyle.
Forget complicated cooking techniques and endless grocery lists. This recipe simplifies meal prep, offering a delicious and convenient solution to your weekly food planning. We've designed a straightforward approach, ensuring even beginner cooks can achieve restaurant-quality results. Ready to transform your weeknight dinners and lunches? Let's dive into the step-by-step process to create this incredible Korean Chicken & Sweet Potato meal prep.
Tools Needed
- Baking rack
- Parchment paper
- Baking dish
- Knife
- Cutting board
- Spatula
- 28cm (11-inch) pan
- Microwave-safe meal prep containers
Ingredients
- Sweet Potatoes: 250 grams (per meal)
- White Onion: 200 grams
- Carrots: 200 grams
- Red Bell Pepper: 300 grams
- Olive Oil: 10 grams (1 tbsp)
- Salt: null
- Black Pepper: null
- Gochujang (Korean Chili Paste): 40 grams (4 tbsp)
- Soy Sauce (low sodium): 100 grams
- Water: 30 grams
- Cornstarch: 4 grams (1 tsp)
- Chicken Breasts (skinless): 900 grams
- Canned Corn (optional): 150 grams (per 5 servings)
Step-by-Step Instructions
Step 1. Prepare Ingredients & Roast Vegetables
- Clean sweet potatoes with a brush; no need to peel.
- Cut sweet potatoes in half (optional, but faster cooking time). Place on a baking rack lined with parchment paper.
- dice onion, slice carrots into planks, then chop into bite-sized pieces, similar to onion. Chop red bell pepper.
- Combine vegetables in a baking dish, add olive oil, salt, and pepper. Mix well.
- Place the vegetables on the baking rack with the sweet potatoes. Bake at 200°C (400°F) for about 20-25 minutes.
Step 2. Cook Chicken & Make Sauce
- Combine gochujang, low-sodium soy sauce, water, and cornstarch in a bowl. Stir well to prevent clumping.
- Cut chicken breasts into bite-sized cubes. Season with salt.
- Heat a pan to medium-high heat. Add olive oil and cook chicken in batches, about 90 seconds per side, until cooked through.
Step 3. Combine & Finish the Dish
- Once the vegetables and sweet potatoes are cooked, add them to the pan with the cooked chicken. Fry for 2-3 minutes to remove excess liquid and add browning.
- Add the sauce to the pan and cook for about a minute, until thickened.
- Taste and adjust salt if needed.
Step 4. Portion & Store
- Divide the cooked chicken, vegetables, and sweet potatoes evenly into meal prep containers. Add canned corn (optional).
Read more: Crispy Spicy Honey Garlic Korean Chicken Recipe
Tips
- Peeling sweet potatoes after cooking is easier.
- Cutting sweet potatoes in half reduces baking time.
- You can substitute chicken thighs for breasts.
- Use low-sodium soy sauce to control saltiness.
- Cornstarch thickens the sauce.
- Don't overcook the chicken.
- Meals can be stored in the fridge for up to 5 days and reheated in the microwave.
Nutrition
- N/A
FAQs
1. Can I substitute the sweet potatoes with other vegetables?
Yes! Consider butternut squash, carrots, or even broccoli for a similar roasted vegetable element. Adjust cooking time as needed based on the vegetable's density.
2. How long will this meal prep last in the refrigerator?
Properly stored in airtight containers, this Korean Chicken & Sweet Potato meal prep will last for 3-4 days in the refrigerator. Make sure it's thoroughly cooled before storing.
This Korean Chicken & Sweet Potato meal prep recipe offers a convenient and healthy way to enjoy delicious, flavorful meals throughout the week. By prepping this in advance, you'll save time and energy while fueling your body with protein and essential nutrients. Enjoy the satisfying taste and the ease of having healthy, home-cooked meals readily available!