Honey Garlic Chicken Meal Prep

Ingredients

• 1.5 cup jasmine rice
• 2.25 cup water (for cooking rice)
• 800 g chicken breast (cubed)
• 3 tbsp soy sauce (for chicken marinade)
• 2 tbsp honey (for chicken marinade)
• 6 garlic (cloves, minced; for chicken marinade)
• 1 tbsp rice vinegar (for chicken marinade)
• 1 tsp sesame oil (for chicken marinade)
• 1 tbsp cornstarch (for chicken marinade)
• 1 tsp black pepper (for chicken marinade)
• 1 tbsp avocado oil (for stir-frying broccoli)
• 4 garlic (cloves, minced; for broccoli)
• 600 g broccoli florets
• 3 tbsp water (for steaming broccoli)
• 1 tbsp soy sauce (for broccoli seasoning)
• 0.5 tsp black pepper (for broccoli seasoning)
• salt (a pinch, for broccoli seasoning)
• 4 tbsp soy sauce (for the sauce)
• 2 tbsp honey (for the sauce)
• 6 garlic (cloves, minced; for the sauce)
• 1 tbsp rice vinegar (for the sauce)
• 0.75 cup water (for the sauce)
• 2 tsp cornstarch (for sauce slurry)
• 2 tbsp water (for sauce slurry)
• green onions (sliced, for garnish)
• sesame seeds (for garnish)

Steps

1. 1

   Add 1.5 cups jasmine rice and 2.25 cups water to a rice cooker and cook according to the rice cooker settings.

2. 2

   In a large bowl, combine 800 g cubed chicken breast, 3 tbsp soy sauce, 2 tbsp honey, 6 cloves minced garlic, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tbsp cornstarch, and 1 tsp black pepper.

3. 3

   Mix until the chicken is evenly coated and let it marinate for 20-30 minutes.

4. 4

   Air fry the chicken at 400°F (200°C) for 10-12 minutes, shaking the basket halfway through, until cooked through and lightly caramelized.

5. 5

   Heat 1 tbsp avocado oil in a wok over medium-high heat. Add 4 cloves minced garlic and cook for about 30 seconds until fragrant.

6. 6

   Add 600 g broccoli florets and stir-fry for 4-5 minutes.

7. 7

   Pour in 2-3 tbsp water, cover for 1 minute to steam, then uncover and season with 1 tbsp soy sauce, ½ tsp black pepper, and a pinch of salt.

8. 8

   Toss everything together for another 1-2 minutes, then remove from the wok and set aside.

9. 9

   In the same wok, add 4 tbsp soy sauce, 2 tbsp honey, 6 cloves minced garlic, 1 tbsp rice vinegar, and ¾ cup water. Bring the mixture to a simmer.

10. 10

    Mix 2 tsp cornstarch with 2 tbsp water to create a slurry and stir it into the simmering sauce.

11. 11

    Cook for 1-2 minutes until the sauce thickens. Add the cooked air-fried chicken and toss until every piece is thoroughly coated.

12. 12

    Divide the cooked rice, broccoli, and honey garlic chicken evenly between 4 meal prep containers.

13. 13

    Finish with sliced green onions and sesame seeds as garnish.

Notes

Macros per serving: 640 cals, 58g protein, 54g carbs, 12g fat. The transcript mentions brown sugar, but the written recipe (primary source) uses honey in both the marinade and the sauce; follow the written quantities for accuracy.

Nutrition per serving

• main
• meal prep
• healthy
• weight loss
• chicken
• air fried
• high protein