Add the washed basmati rice, cold water, and a pinch of salt to a saucepan. Bring to a boil over high heat, then reduce to the lowest heat, cover with a lid, and cook undisturbed for 12 minutes. Avoid lifting the lid or stirring, as releasing the steam will affect how evenly the rice cooks. Remove from the heat and leave the lid on for 5 more minutes before fluffing.
Whisk together the soy sauce, store-bought pineapple juice, honey, Worcestershire sauce, apple cider vinegar, tomato ketchup, and corn flour until completely smooth with no lumps remaining.
Heat a large frying pan over high heat and add half of the peanut oil. Add the capsicum and onion, season lightly, and cook for 4–5 minutes until well coloured while still retaining some bite. Remove from the pan and set aside. Cooking the vegetables separately prevents them from steaming in the chicken’s moisture and becoming soft.
Return the pan to high heat with the remaining peanut oil. Add the chicken in a single layer, season with salt and white pepper, and leave it undisturbed for 2–3 minutes to develop a deep golden crust. This allows the Maillard reaction to occur, creating far more flavour than constant stirring. Continue cooking for 8–9 minutes if using chicken thigh, or around 6 minutes if using chicken breast. Chicken thigh requires the extra time to break down its connective tissue and fat, while breast cooks much faster and will dry out if overcooked.
Add the garlic and ginger paste, stir through, and cook for 1 minute until fragrant. Return the vegetables to the pan and mix well.
Pour in the prepared sauce and stir until everything is evenly coated. Bring to a full boil and cook for 2 minutes until thickened and glossy. Corn flour must reach a full boil to gelatinise properly, so don’t remove it too early. Taste and adjust the seasoning if required.
Divide the rice and sweet & sour chicken between 5 x 750ml meal prep containers. Garnish with sesame seeds, sliced spring onion, and fresh chilli if desired.