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Honey Chicken Meal Prep

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4.53000 from 17 votes
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Calories: 631kcal
Servings: 5
Metric - Imperial

Ingredients

Chicken & Seasoning

  • 15 ml Peanut Oil
  • 1 kg Chicken Thighs, Boneless & Skinless Diced
  • 4 g Onion Powder
  • 4 Garlic Cloves Minced
  • Salt & Pepper To Taste

Honey Sauce

  • 70 g Honey
  • 50 g Sriracha Sauce
  • 30 g Apple Cider Vinegar
  • 7.5 ml Sesame Oil
  • Salt & Pepper To Taste

Rice, Broccoli & Garnishes

  • 350 g Basmati Rice Washed
  • 700 ml Cold Water
  • 7.5 ml Peanut Oil
  • 2 heads Broccoli Trimmed
  • 5 ml Sesame Oil
  • 1 Spring Onion (Scallion) Sliced
  • 14 g Black & White Sesame Seeds

Method

  • In a bowl, add the chicken thigh, onion powder, minced garlic, and seasoning to taste. Mix well to combine.
  • In a separate bowl, combine the honey, sriracha sauce, apple cider vinegar, and sesame oil. Whisk to combine.
  • Place a large saucepan over high heat. Add the basmati rice, cold water, and salt, mix well, and bring to a boil. Reduce the heat to low, cover with a lid, and cook for 14 minutes. Turn off the heat, leave the lid on, and let sit for 4 minutes. Remove the lid, fluff the rice with a fork or spatula, and set aside.
  • Place a large pan over medium-high heat. Add the peanut oil and sear the chicken for 10 minutes, or until cooked through to an internal temperature of 74°C (165°F). Add the honey sauce and cook for 2 minutes to reduce, creating a glaze that coats the chicken well. Add the black and white sesame seeds, check the seasoning, mix to combine, and remove from the heat.
  • Place a clean pan or wok over medium-high heat and add the peanut oil and broccoli. Sauté for 3-4 minutes, or until slightly charred and al dente. Add the sesame oil and seasoning to taste. Mix well and remove from the heat.
  • Serve in meal prep containers, evenly distributing each element of the dish between 5 containers. Dig in.
Chef's Tips
Sear the chicken thigh in a single layer, not crowded — this gives it a proper golden crust before the sauce goes in, rather than steaming in its own juices.
Let the honey sauce reduce for the full 2 minutes once it hits the pan — this is what thickens it into a glaze that clings to the chicken, rather than staying thin and runny.
Keep the broccoli moving in the pan and don't let it overcook — a few minutes over high heat gives it colour and a slight char while keeping the stalks with a bit of bite.
Storage & Reheating
This will keep in the fridge for up to 4 days, or in the freezer for up to 3 months, ideally stored in separate containers for the rice, chicken, and broccoli. Reheat gently in the microwave or a pan until piping hot throughout, adding a splash of water if the honey glaze has thickened too much in storage. The broccoli is best reheated briefly to stop it going too soft.
Serving 500gCalories 631kcalCarbohydrates 64.3gProtein 50.8gFat 13.4gSaturated Fat 2.9gPolyunsaturated Fat 4.31gMonounsaturated Fat 6.53gCholesterol 142.9mgSodium 397.5mgPotassium 951.8mgFiber 2.8gSugar 14gVitamin A 176.3IUVitamin C 39.43mgCalcium 106.5mgIron 4.9mg