Chef Jack Ovens | @ChefJackOvens

Korean Chicken Rice Bowl Meal Prep – Easy & Flavorful! 🍚🔥

Meal prep just got easier with these Korean Chicken Rice Bowls! Juicy gochujang-glazed chicken served over fluffy rice with crisp cucumber is packed with bold flavours and perfect for make-ahead lunches or dinners. This recipe is budget-friendly, high-protein, and freezer-friendly for ultimate convenience.

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➖ RECIPE ➖

Full Written Recipe - https://chefjackovens.com/korean-chicken-rice-bowls/

Chicken Marinade -

1kg (2.2lb) - Chicken Thigh, Diced 
2 tsp (10ml) - Toasted Sesame Oil 
5 - Garlic Cloves, Grated 
10g (0.3oz) - Ginger, Peeled & Grated 
1/4 Cup (60g) - Gochujang (Korean Spice Paste)
1 1/2 Tbsp (30g) - Sriracha Sauce 
1/4 Cup (60ml) - Low Sodium Soy Sauce 
Ground White Pepper 

Gochujang Cucumbers - 

1 - Large Continental Cucumber, Thick Sliced 
1 Tbsp (20g) - Gochujang 
2 - Garlic Cloves, Grated 
2 tsp (10ml) - Low Sodium Soy Sauce
2 tsp (10ml) - Rice Wine Vinegar  
1/2 tsp (2g) - Gochugaru or Chilli Flakes 
1 tsp (5ml) - Toasted Sesame Oil 
1 - Spring Onion (Scallion), Thinly Sliced 
Salt & Ground White Pepper 

Jasmine Rice - 

300g (10.5oz) - Jasmine Rice, Washed 
500ml (2 Cups) - Cold Water 
Salt & Ground White Pepper 

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This is the ultimate BBQ platter made with @LownSlowBasics It features favourites such as beef ribs, chicken wings, kranskies, pickles, mac n cheese, and more. Learn how to make the best BBQ platter. Please enjoy.

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➖ RECIPE ➖

Beef Ribs

Ingredients

1 Large - 4-5 Rack Beef Ribs, Trimmed
Dijon Mustard or Yellow Mustard
Rub of Choice

Method -

Heat your BBQ to 135.c—275.f and set it up for indirect heat. Add two chunks of cherry wood or smoking wood of your choice. Add the seasoned ribs and cook for 8-9 hours or until probe tender. Remove the ribs from the BBQ and wrap them in foil for 30 minutes before slicing.

Coleslaw 

Fresh - 

350g (12.3oz) - White Cabbage, Thinly Sliced
250g (8.8oz) - Red Cabbage, Thinly Chopped
15g (0.5oz) - Flat Leaf Parsley, Finely Chopped
1/2 - Red Onion, Thinly Sliced
4 - Spring Onions (Scallions) Thinly Sliced
40g (1.4oz) - Macadamia Nuts, Roughly Chopped

Dressing Ingredients - 

200g (2/3 Cup) - Mayonnaise
20g (1 1/2 Tbsp) - Dijon Mustard 
1/2 - Lemon, Juiced
Seasoning to taste

Method - 

Chop all vegetables and macadamia nuts and add them into a large mixing bowl. 

In a separate bowl, add the dressing ingredients and mix to combine. 

Combine the dressing with the chopped veggies and macadamia nuts and mix well. Check and adjust the seasoning to your taste. 


Bbq Pickles

Ingredients - 

Fresh - 

1 - Cucumber, Sliced 
3 - Garlic Cloves, Crushed 
10g (0.3oz) - Fresh Dill 

Dried Spice Mix - 

1 Tbsp (10g) - Black Peppercorns
1 Tbsp (10g)- Yellow Mustard Seeds 
1 Tbsp (10g) - Coriander Seeds  
5 - Dried or Fresh Bay Leaves 

Brine - 

250ml (1 Cup) - Cold Water 
200ml (6.7fl oz) - White Vinegar
3 Tbsp (36g) - White Sugar 
1/2 tsp (1g) - Ground Turmeric 
1 tsp (5g) - Sea Salt Flakes

Method -

Place all the brine ingredients and crushed garlic into a saucepan and bring to a boil. Turn off the heat. 

Add the cucumber and dill to a clean mason jar. Pour over the brine, cover with a lid and store in the fridge for several weeks. 


Mac and Cheese

Ingredients - 

400g (14oz) - Macaroni Pasta
400ml (14oz) - Cream or Milk or 200ml each
120g (3.5oz) - Cream Cheese 
1 tsp (4g) - Onion Powder 
1 tsp (4g) - Garlic Powder 
1 tsp (4g) - Smoked Paprika
140g (4.9oz) - Grated Cheese (Gouda, Cheddar, Gruyere or Mozzarella)
Salt & Pepper 
Cayenne Pepper To Garnish

Method - 

Bring a pot of salted water to a boil. Cook the macaroni for 1 minute less than the packet instructions. Drain and reserve some pasta water. 

In a pan over medium-high heat, add the cream, cream cheese, onion, garlic powder and smoked paprika. Mix and combine and bring to a simmer. Reduce heat to medium, add the grated cheese, and mix until thick. Add the drained macaroni and mix until combined. Check seasoning. Remove from heat.

Serve in bowls and garnish with cayenne pepper and cracked black pepper.

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This high-protein coconut chicken curry is the perfect meal prep—rich, creamy, and packed with bold flavours! Made with tender chicken, aromatic spices, and coconut milk, this dish is both nutritious and satisfying. Plus, it’s easy to store and reheat, making it a great option for busy days.

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➖ RECIPE ➖

Full Written Recipe & Nutrition Info - https://chefjackovens.com/coconut-chicken-curry-meal-prep/

Chicken Curry -

1 Tbsp (20g) - Coconut Oil 
1 - Brown (Yellow) Onions, Sliced
1 - Red Bell Peppers (Capsicums), Thinly Sliced
5 - Garlic Cloves, Grated
10g (0.3oz) - Ginger, Grated
3 Tbsp (15g) - Ground Cumin
1 ½ Tbsp (12g) - Paprika
1 tsp (2.5g) - Red Chilli Powder (Optional)
¾ Cup (180ml) - Vegetable or Chicken Stock
2 Cans (800g)  - Diced Tomatoes
1 Can (400g) - Coconut Milk
1kg (2.2lb) - Chicken Thigh, Boneless & Skinless, Diced
120g (4.23oz) - Baby Spinach, Washed
Salt & Pepper To Taste 

Jasmine Rice -

300g (10.5oz) - Jasmine Rice, Washed
500ml (2 Cups) - Cold Chicken Stock or Cold Water
4 - Lime Leave (Optional)
Salt To Taste

Garnish -

Natural Greek Yogurt
Lime Wedge To Serve
Coriander (Cilantro)

Comment below if you try this recipe! Don’t forget to like, subscribe, and hit the 🔔 for more recipe ideas!

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#MealPrep #HighProtein #coconutchickencurry

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This incredibly quick pasta is ready in the amount of time it takes to cook pasta. Its cheap, delicious and can easily be modified to suit your needs. Please enjoy.

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➖ RECIPE ➖

Full Written Recipe - https://chefjackovens.com/chilli-rose-pasta/

Ingredients - 

1 Tbsp (20ml) - Extra Virgin Olive Oil 
4 - Garlic Cloves, Grated 
2 - Long Red Chillies, Finely Chopped (Paste)
2 Tbsp (40g) - Concentrated Tomato Paste 
1 Cup (250ml) - Thickened Cream
250g (8.8oz) - Rigatoni 
Salt & Pepper 
Parsley or Basil To Serve 
Parmesan Cheese 

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High Protein loaded and spiced potatoes covered in a bolognese, chilli combination. This recipe doesn't miss on flavour and is so easy and cheap to make. Please enjoy.

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➖ RECIPE ➖

Roasted Potatoes

1.2kg (2.6lbs) - All Rounder Potatoes, Washed & Diced
2 tsp (10ml) - Olive Oil
1 tsp (2.5g) - Onion Powder
1 tsp (2.5g) - Garlic Powder
1 tsp (2.5g) - Ground Cumin
1 tsp (2.5g) - Sweet Paprika
1 tsp (1g) - Dried Oregano
½ tsp (0.5g) - Red Chilli Powder or Chilli Flakes(Optional)
Salt & Pepper To Taste

Beef Mix -

2 tsp (10ml) - Olive Oil
500g (1.1lbs) - Beef Mince (Ground Beef)
4 - Garlic Cloves, Minced
3 - Spring Onions (Scallions), Thinly Sliced & Separated
2 tsp (8g) - Ground Cumin
2 tsp (2g) - Dried Italian Herbs
1 Can (400g - 14oz) - Diced or Crushed Tomatoes
120g (4.2oz) - Tomato Passata
120g (4.23oz) - Mozzarella Cheese, Freshly Grated
Seasoning To Taste

Garnish

Sour Cream
Spring Onion (Scallion), Stems
Sriracha Mayonnaise

Full Written Recipe - https://chefjackovens.com/spiced-potato-beef-bowls/

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➖ RECIPE ➖

Ingredients - 

Meatball Mix - 

1 Tbsp (20ml) - Olive Oil (For Cooking)
500g (1.1lb) - Beef Mince (15% Fat)
1/2 - Large Brown (Yellow) Onion, Diced 
3 - Garlic Cloves, Grated 
1 Tbsp (10g) - Dried Italian Herbs (Optional)
1 - Whole Egg 
1/4 Cup (25g) - Panko or Regular  Breadcrumbs 
1/2 Cup - Parmigiano Reggiano, Freshly Grated 
5g (0.2oz) - Basil Leaves, Torn or Chopped 
Salt & Pepper 

Quick Marinara Sauce -

1/2 - Large Brown (Yellow) Onion, Diced 
4 - Garlic Cloves, Grated
1 Can (400g) - Crushed or Diced Tomatoes 
100g (3.5oz) - Tomato Passata
10g (0.3oz) - Basil Leaves, Torn or Chopped 
Salt & Pepper

Bread & Fillings - 

1-2 - Hoagie or Sub Rolls, Halved
Mozzarella Cheese 
Basil Pesto 
Parmigiano Reggiano, Freshly Grated 
Fresh Basil Leaves

Full Recipe - https://chefjackovens.com/meatball-sub-sandwich/

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Creamy spiced steak pasta meal prep. This recipe makes 6 portions, it's perfect for storage and reheating and doesn't cost a fortune to put together.

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➖ RECIPE ➖

Full Recipe - https://chefjackovens.com/creamy-steak-pasta-meal-prep/

Steak - 

1 Tbsp (20ml) - Olive or Avocado Oil
900g (1.9lb) - Topside or Skirt Steak, Thinly Sliced (Sirloin, Fillet, Flank, Ribeye)
Salt & Pepper

Creamy Pasta - 

1 Tbsp (14g) - Unsalted Butter 
6 - Garlic Cloves, Grated 
1/4 Cup (60ml) - Beef, Chicken or Vegetable Stock
1 Can or 350ml - Unsweetened Evaporated Milk or Cream 
2 tsp (8g) - Smoked Paprika 
1/2 tsp - Chilli Powder or Flakes 
200g (7.05oz) - Baby Spinach 
500g (2.2lb) - Penne or Rigatoni 
Salt & Pepper 

Garnish - 

Flat Leaf Parsley, Chopped 
Parmigiano Reggiano, Grated 
Cracked Black Pepper 

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Quick and easy fettuccine chicken Alfredo pasta. This dish can easily be changed to suit your needs.

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➖ RECIPE ➖

Ingredients - 

Chicken & Pasta 

350g (12.3oz) - Fettuccine 
1 Tbsp (20ml) - Olive Oil 
1 - Chicken Breast, Halved 
1 tsp (4g) - Onion Powder
1 tsp (4g) - Garlic Powder 
1 tsp (4g) - Smoked Paprika 
Salt & Pepper 

Creamy Alfredo Sauce - 

1 Tbsp (14g) - Unsalted Butter
4 - Garlic Cloves, Grated 
1 1/2 Cups (375ml) - Thickened Cream 
1 Cup - Parmigiano Reggiano, Freshly Grated 
1/4 tsp (0.1g) - Nutmeg, Grated 
Flat Leaf Parsley, Chopped
Salt & Pepper 

Full Recipe - https://chefjackovens.com/chicken-alfredo-pasta/

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