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Honey Soy Chicken Meal Prep

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Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Calories: 609kcal
Servings: 5 People
Metric - Imperial

Ingredients

Chicken & Seasoning

  • 15 ml Neutral Oil or Spray Oil
  • 1 kg Chicken Thigh Boneless & Skinless
  • 6 g Cornflour Cornstarch
  • Salt & Ground White Pepper

Sweet Soy Glaze

  • Spray Oil
  • 3 Garlic Cloves Grated
  • 5 g Ginger Peeled & Grated
  • 37.5 ml Low Sodium Soy Sauce
  • 30 g Honey
  • 15 ml Rice Vinegar
  • 10 ml Sesame Oil
  • 5 g Sriracha Sauce
  • Ground White Pepper

Rice

  • 350 g Jasmine Rice Washed
  • 550 ml Cold Water
  • Salt

Vegetables

  • 15 ml Neutral Oil or Spray Oil
  • 2 Carrots Chopped
  • 1 Red Bell Pepper (Capsicum) Sliced
  • 1 Red Onion Sliced
  • 3 Spring Onions (Scallions) Sliced
  • Salt & Pepper

Method

  • Trim any excess fat from the chicken thighs and pat them dry with a paper towel. Season both sides with salt and pepper, then toss with cornflour to lightly coat.
  • In a small bowl, mix the soy sauce, honey, rice vinegar, sesame oil, and sriracha or chilli flakes. Set aside.
  • Heat oil in a large non-stick pan over medium-high heat. Sear the chicken thighs for 4 to 5 minutes per side until golden and cooked through. Cook in batches if needed, then set aside.
  • Lower the heat to medium. In the same pan, add a little more oil and sauté the garlic and ginger for 30 seconds. Pour in the glaze and simmer for 1 to 2 minutes until slightly thickened. Return the chicken to the pan and simmer for an additional 2 to 3 minutes, until it is sticky and well-coated.
  • Rinse the rice under cold water and cook using your preferred method. Once done, fluff and let cool for 10 minutes before packing.
  • Heat oil in a second pan and stir-fry the carrot for 1 minute. Add the capsicum, red onion, and spring onion. Cook for an additional 3 to 4 minutes, until just softened—season lightly with salt.
  • To assemble, divide the rice into five containers. Add the vegetables and glazed chicken. Spoon over extra sauce and top with sliced spring onion.
Chef's Tips
Dust the chicken with cornflour before searing, as written — this thin coating is what helps the glaze cling and gives that glossy, lacquered finish once the sauce reduces around it.
Keep the garlic and ginger to just 30 seconds in the pan before the glaze goes in — any longer and they'll start to brown and turn bitter rather than staying fragrant.
Stir-fry the carrots first since they take longer to soften, then add the capsicum, onion and spring onion after — staggering it this way keeps everything at the right texture instead of the carrots being underdone while the peppers turn soft.
Storage & Reheating
Refrigerate for up to 4 days, or freeze for up to 3 months, in an airtight container.
To reheat, microwave for 2–3 minutes with a small splash of water, stirring halfway through. Thaw frozen portions in the fridge overnight before reheating.
Serving 500gCalories 609kcalCarbohydrates 73gProtein 46gFat 12gSaturated Fat 3gPolyunsaturated Fat 3gMonounsaturated Fat 4gCholesterol 188mgSodium 576mgPotassium 789mgFiber 3gSugar 11gVitamin A 4056IUVitamin C 72mgCalcium 50mgIron 1.4mg