Creacipes

Category: Meal Prep

  • Sou Vide Chicken Dark Meat

    Sou Vide Chicken Dark Meat

    This is less of a recipe and more of my go-to method for preparing chicken dark meat for meal prep.

    I sous vide chicken wings and Marylands at 67°C for 2.5 hours. It gives me consistently tender and juicy chicken without having to watch it while it cooks. Ginger and spring onion are optional if I want to add a little flavour, but I usually keep it fairly neutral so I can use the chicken in different meals later.

    Once cooked, it can be eaten as is or finished using another cooking method depending on what I’m making. For me, the main purpose of this recipe is having reliably cooked chicken ready in the fridge for other meals.

    Sou Vide Chicken Dark Meat

    407kcal
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    A simple meal prep method for sous vide chicken wings and Marylands, cooked at 67°C for 2.5 hours for consistently tender and juicy dark meat.
    Servings 3
    Course Meal Prep
    Cuisine Universal

    Ingredients

    • 1 kg Chicken Wings and Maryland 2 Wings and 2 Marylands
    • Water Enough to submerge Chicken breast
    Optional
    • Few silces Ginger
    • Few stalks Spring Onion

    Equipment

    • 1 Pot
    • 1 Sou Vide Stick
    • 1 Ziplock Bag

    Method

    1. Put 1 kg Chicken Wings and Maryland in ziplock bag, add Water, optionally add Few silces Ginger, Few stalks Spring Onion
    2. Vacuum Seal
      3. You can also submerge ziplock in a pot of water to let the air out and carefully zip once most of the air is out
    3. Sou Vide at 67 degrees for 2.5hrs

    Nutrition

    Calories407kcalCarbohydrates0.3gProtein31gFat30gSaturated Fat8gPolyunsaturated Fat6gMonounsaturated Fat13gTrans Fat0.1gCholesterol177mgSodium160mgPotassium386mgVitamin A175IUVitamin C0.4mgCalcium17mgIron1mg

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  • Sou Vide Chicken Breast

    Sou Vide Chicken Breast

    Chicken breast is one of the proteins I use most often for meal prep, and sous vide is probably the easiest way I’ve found to cook it consistently without drying it out.

    I remove the skin for better macros, then cook the chicken breast at 63°C for 1.5 hours. Ginger and spring onion are optional when I want a little extra flavour, but most of the time I keep it fairly neutral so I can use the chicken in different dishes throughout the week.

    Once cooked, it can be sliced, shredded, eaten as is or finished using another cooking method. It’s less of a recipe and more of a reliable way for me to have lean, high-protein chicken ready for whatever I decide to cook.

    Sou Vide Chicken Breast

    171kcal
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    A simple meal prep method for consistently juicy chicken breast, cooked sous vide at 63°C for 1.5 hours and ready to use across different meals.
    Servings 4
    Course Meal Prep
    Cuisine Universal

    Ingredients

    • 600 g Chicken Breast Around 2 pieces of chicken breast
    • Water Enough to submerge Chicken breast
    Optional
    • Few silces Ginger
    • Few stalks Spring Onion

    Equipment

    • 1 Pot
    • 1 Sou Vide Stick
    • 1 Ziplock Bag

    Method

    1. Put 600 g Chicken Breast in ziplock bag, add Water, optionally add Few silces Ginger, Few stalks Spring Onion
      2. I always remove the skin, better macros
    2. Vacuum Seal
      3. You can also submerge ziplock in a pot of water to let the air out and carefully zip once most of the air is out
    3. Sou Vide at 63 degrees for 1.5hrs

    Nutrition

    Calories171kcalProtein32gFat4gSaturated Fat1gPolyunsaturated Fat1gMonounsaturated Fat1gTrans Fat0.02gCholesterol96mgSodium174mgPotassium555mgVitamin A45IUVitamin C2mgCalcium8mgIron1mg

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  • Basic Pickle

    Basic Pickle

    This is my go-to basic pickle recipe and something I almost always keep a jar of in the fridge. It’s quick, simple and works with whatever vegetables I have on hand.

    Carrot is my usual base, often with radish, but I’ll happily throw in leftover red cabbage, capsicum, chilli or garlic rather than letting them go to waste. The mild honey gives it a gentle sweetness while the apple cider vinegar provides plenty of tang.

    It’s great with Vietnamese dishes like Bun Cha, but I also use it with rice bowls, grilled meats, bánh mì, salads or anything that could use something fresh, sweet and tangy on the side.

    Basic Pickle

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    Course Meal Prep
    Cuisine Vietnamese

    Ingredients

    Pickling Liquid
    • 1.5 cups Boiling water
    • 4 tbsp Mild honey Use a Darker honey for stronger floral notes
    • 4 tsp Salt
    • 1/2 cup ACV
    Vegetables
    • Carrots
    Optional
    • Radish
    • Red Cabbage
    • Capsicum
    • Chilli
    • Garlic

    Method

    1. Make Pickling Liquid in a 1L glass jar
    2. finely toothpick or slice enough vegetables to fit
      3. If you are just making carrots, 4 to 6 carrots should fit

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  • Grilled Lemongrass Chicken

    Grilled Lemongrass Chicken

    This is one of my favourite easy meal-prep chicken recipes. It takes just a handful of ingredients, is quick to throw together and packs plenty of flavour from lemongrass, garlic, fish sauce, soy and a little honey.

    I like using chicken Maryland leg fillets because they stay juicy in the air fryer and can handle the high-temperature finish that gives the outside those slightly charred, crispy edges.

    For the best flavour, give it a few hours to marinate, but this is also one of those forgiving recipes that still works when you’re short on time. I’ve done it with just a 20-minute marinade and it still comes out tasty.

    Cook a batch, cut it into bite-sized pieces and you’ve got an easy protein ready for rice bowls, noodles, salads or meal prep for the next few days.

    Lemongrass Chicken

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    Servings 3 people
    Course Meal Prep
    Cuisine Vietnamese

    Ingredients

    Protein
    • 500 g Chicken Maryland Leg Fillet I get mine from Aldi
    Marinade
    • 1 tbsp Mild Olive Oil
    • 1 tbsp Spotted Gum Honey
    • 1 tbsp Fish Sauce
    • 1 tsp Light Soy
    • 1 tbsp Lemongrass Paste
    • 2 tsp Garlic Minced

    Equipment

    • Airfryer

    Method

    Marinate
    1. Mix marinade together
    2. Add Chicken
      3. I air fry my chicken maryland in whole fillets as you can get some crisps at the end, then just cut cooked piece into bite sized pieces with a pair of strong kitchen scissors
    3. Marinate in the fridge for 1-8hrs
      4. If you are very short on time, I have done 20mins, you'll get a bit of flabour
    Airfry
    1. Place chicken smooth side up in baking tray lined with baking paper
    2. 180 degrees for 8mins
    3. Flip
    4. 180 degrees for 8mins
    5. Finish 230 degress for 5mins

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  • Braised Beef Shin

    Braised Beef Shin

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    Prep 5 minutes
    Cook 3 hours
    Servings 2 people
    Course Meats
    Cuisine My Favourite

    Ingredients

    • 500 gm Beef Shin
    • 2 tbsp Ginger
    • 1 tbsp Dark Soy
    • 1 tbsp Light Soy

    Equipment

    • 1 Slow Cooker

    Method

    1. Place 500 gm Beef Shin in pot
    2. Add bloi Water
    3. Bring to boil then turn off heat
    4. Let sit for 30mins then bring to boil again
    5. Let sit for 30mins then cut to slices and store

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