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Sous Vide Chicken Breast Meal Prep: 5 Flavors and 5 Unique Chicken Meals
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Sep 30, 2024
In this video, we'll cook the tenderest and juiciest chicken breast and simultaneously meal prep with sous vide chicken breast! I will show you how to prepare a bunch of chicken breasts with five flavors at once, sous vide them all together but separately in one sous vide tank, and enjoy them in different ways whenever you want. We are talking about at least five unique, healthy, and delicious chicken meals in under 15 minutes each. 👉 Read and DOWNLOAD the full recipe guide here: https://www.streetsmartkitchen.com/sous-vide-chicken-breast-meal-prep/ ____________________________________________ ✨Key moments: 00:00 Intro 00:21 Chicken breast nutrient profile 00:52 Here's how it works 01:21 The five flavors 03:00 The importance of vacuum sealing for sous vide meal prep 03:16 Decide on how to pack your chicken breasts 03:59 Sous vide chicken breast time and temperature 04:23 Labeling and storage 05:17 Intro to the five chicken meals 05:32 Reheating 06:08 Paprika chicken salad 06:54 Barbeque chicken buddha bowl with tahini dressing 07:39 Cajun chicken with sautéed kale
View Video Transcript
0:00
Today I'm going to take you back to the meal prep basics
0:03
We're just going to do one item today. And then I'm going to show you how to turn that one item into super healthy and satisfying meals very quickly
0:12
The item we're going to cook today is chicken breast. It's one of the most accessible things in any area
0:19
I told you I'm going to take you back to the basics. Chicken breast is very lean and very high in protein
0:24
A 3.5 ounce is about 100 grams. serving of cooked chicken breast provides 165 calories and 31 grams of protein and 3.6 grams of fat
0:36
That means approximately 80% of calories actually come from protein, only 20% come from fat
0:43
So it's really good stuff, especially if you include a lot of protein in your diet like me
0:48
But the thing is, chicken breast is very hard to cook, but not for our sweetheers
0:52
Here's how it works. We are going to prepare a bunch of chicken breasts with five different flavors
0:57
So read them all together in one tank but separately and then enjoy them in different ways throughout the week
1:03
Not throughout the week whenever you want because you can free them So we're talking about at least five healthy and very satisfying delicious chicken meals in under 15 minutes each
1:13
And it looks something like this Intrigue, I hope so let's do this
1:20
First of five flavors I keep it really really simple as you can see I'm using dry rubs here so
1:26
So there's no measurement needed. Whether you cook for one or cook for six, whether your chicken
1:32
breast is super big or very small, it doesn't matter. Everything is too tasty
1:37
Here are some of my favorite and go-to combinations, just for your reference. A maximum
1:43
of three ingredients are used in one dry row. That's how simple it is. So let's see. We have
1:49
paprika chicken. Use salt pepper, smoke paprika. Super simple. Next up, barbecue chicken. I use a barbecue
1:56
a little salt and barbecue seasoning and liquid smoke. So liquid smoke is the secret ingredient
2:01
here. Cajun chicken. I use salt and cajian seasonings. Depends on the sodium content
2:07
in your casein seasonings you might want to cut back on the salt. Just a little reminder
2:12
And we have curry tamaric chicken. This one is one of my favorites. So salt, curry powder
2:19
and ground turmeric. Then last and not least, mushroom basil chicken. This one is very unique
2:26
I use it salivol, mushroom powder and dried basil. And remember these five flavors are just the tick of iceberg when it comes to waste of seasoning chocolate You might already have your go combinations your favorite flavors already like fajita taco and they also have pre chicken seasoning
2:45
Use that if you have it. By all means, if you like it, go for it. You can certainly prepare
2:52
five flavors, more than five flavors or less. The idea is to incorporate variety in our milk wrap
2:59
Now that the chicken breast is all seasoned, where you're going to put them in banks and get ready to cook
3:04
One thing I want to mention is that meal prep would be the best way is to vacuum your food for cooking and for storage
3:12
as this way it will keep your food fresh for much longer. You can seal multiple chicken breast with the same flavor in one bag, which generally works if you cook for more people
3:23
I'm actually packing two in one bag here. You can also just like a peck chicken breast individually, and this works especially well if you cook for one
3:32
but it also gives you more flexibility when it comes to assemble a meal
3:36
If you want to paprika chicken for dinner, for example, and someone in your family wants barbecue chicken
3:42
and that's no problem at all because it's individually packed and everyone can take their own flavor
3:47
You see where I'm getting it? Once the chicken breast all neatly packed and they're ready for soupy
3:53
alternatively you can leave the proper chicken breast in your freezer and cook them when you're ready
3:58
The time and temperature for soupy chicken breast is 140,000 high fast 60 sauces for about 2 hours but if your chicken breasts are xer frozen you
4:08
want to add another hour to cook time personally I don't really want to wait
4:12
for 3 hours to have dinner on the table so when I souvenir I prepare and cook everything first it completely depends on your preference
4:21
and your schedule okay let's move on to labeling and storage once the chicken
4:27
brass are cooked immediately plug them into an ice water bath to chill rapidly label them
4:32
them before transfer into your fridge or freezer. It's certainly ideal if you can label the chicken right after sitting the bags
4:41
but the labels might come off in the water baths during the cooking process
4:45
So what I do is I use different herbs to differentiate different flavors
4:49
especially if the flavors are similar in color. Then I make a mental note or I make a prequel note of them
4:56
Then I label them after sui cooking. So we need chicken breads in their unopened vacuum soda bags
5:01
vacuum soda bags can last in your fridge for seven days or you can eat them very safely
5:06
leave them in the freezer for years without freezer room. That's it. The whole meal prep
5:11
process from start to finish doesn take that much time It not easy Now here is my favorite part It also the different part We are going to turn these flavor for chicken breasts into healthy balanced and super delicious meals
5:25
Each one is not going to take you more than 15 minutes. And you will not have repeats, I promise
5:31
To reheat my favorite way is to drop the chicken bag of the chicken sealing bag of the sealed in boiling water for six minutes
5:39
It's quicker than warming that up in a stupid water baths or in a
5:43
oven and it doesn't really change the perfect texture compared to warming them up in the
5:48
microwave or on the stove. If your soupy chicken is frozen, salt on first. However, if you plan
5:55
on using your chicken in a stirri-bite, just add the chicken last when your panels
5:59
still it so you don't overcook it, you just want to warm them up. Then you will see this
6:03
in one of the meals that we make together. Here we go, we are gonna do it. So for the paprika
6:09
chicken, here is a glorious salad that checks off all the boxes, and
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It's gluten-free, it's low-carb with high protein, it's got healthy fat, it's also a very good source of fiber
6:21
I built a salad with a bed of spring mix, cherry tomatoes, yellow bell pepper
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you're going to eat the rainbow bread, and a mixed beans and slice a soupy paprika chicken
6:35
and a large spoonful of kimchi, and then I top it off with chopped walnuts
6:40
You can also add some avatars if you like. If you want a little bit more flavor to the salads, you can just drizzle a little bit of chicken juice from the back
6:49
You really don't need any other dressing for this one. Now, barbecue chicken woulda with tahini dressing. This is another meal that doesn't require
6:59
cooking if you're shown on time. So we're going to start by making the tahini dressing super quick
7:04
You need tahini paste, lemon juice, salt and pepper, and water to think. If you want to add a laborer
7:10
you can do that too. You can also use wrench dressing for this food of all
7:14
I built a ball with purple kale. You can use any kind of kale, pickled onions, black beans
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corn kernels, and sliced, serviced barbecue chicken. And I transferred it with a tachy dressing and garnished
7:27
with chopped parsley. You may also add greens like white rice, brown rice, ping one
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checkpiece, add the base. To pair the kitchen chicken, I quickly, I quickly
7:40
salty some kale and mushrooms and then using chicken juice to actually enhance the flavor of the vegetables
7:46
That's the tip for you. I think broccoli and asparagus are very good choices in this case as well
7:51
And while the vegetables are cooking I another burner I brought a hot of water to a boil and then I one of the Cajun chicken in boiling water like we mentioned before Once everything was done
8:03
I served chicken with the salted kale mushrooms and brown rice. The next one
8:08
curry churamic chicken with spinach and chickpeas. Similarly I sauteed some spinach
8:15
to pair with the suede curry turmeric chicken and the chickpeas are toasted in the pan after I put
8:21
Spanish and with that touch of curry powder and turmeric as well
8:25
Then you just put everything together, here you go. The last, finalis, mushroom basal chicken stir fry
8:33
First I cut the soupy mushroom basal chicken into cubes and then I fired up the stove to cook some mushrooms with garlic and added a pinch of salt
8:41
When the mushrooms are almost cooked, I stir in the chicken, followed by the cooking juice on the bag like mentioned before
8:48
and splash of pangzu sauce. It's a stitch sauce. If you don't have it, just use a oyster sauce. That works too
8:55
And the chicken and mushrooms are stored down together at this point. Once the chicken is warmed, I turn off the heat and then I stirring a really big handful of fresh basil
9:05
And that's it. And you serve it. You can serve it with rice, king one, brown rice, cuss
9:10
Here you have it! My secret to meal craft with suvi chicken breast
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I hope you find it helpful. You can apply the same technique to beef, four
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shrimp, fish, lamb, anything. So then you have multiple perfectly cooked protein and your
9:26
fingertips for quick homemade healthy meals anytime. Now if you want to take Suvi
9:32
meal prep to the next level in my course Suvi one's saber all week which is a
9:37
three-week program that goes the whole nine yards including the meal prep menu
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and meal prep timeline which shows you what to cook and when what to cook together
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and what to do in the train in one chart. There's also a
9:50
meal prep instructions, step-by-step meal assembly instructions, all the individual recipes, including a grocery shopper list too, is all done for you
10:00
Each week, you will practice three different proteins, not just one, and three types of vegetables and three kinds of good carbs along with a very healthy fat
10:09
like extra virgin olive oil building into a multi-purpose dressing. There's wellness dessert as well. The entire meal prep time, hands-on time, is under two hours
10:19
So go grab the chicken recipes and meal recipes now and check out my Sui Onesver or week meal prep program if you're interested
10:27
Thank you so much for watching and I hope to see soon
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