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Honey Soy Chicken Meal Prep #1

Honey Soy Chicken Meal Prep

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Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 5 People
Calories: 609kcal
Author: Chef Jack Ovens

Ingredients
 

Chicken & Seasoning

  • 1 Tbsp (20ml) - Neutral Oil or Spray
  • 1kg (2.2lb) - Chicken Thigh, Boneless & Skinless
  • 2 tsp (6g) - Cornflour (Cornstarch for US)
  • Salt & Ground White Pepper

Sweet Soy Glaze

  • Spray Oil
  • 3 - Garlic Cloves. Grated
  • 1 tsp (5ml) - Ginger, Peeled & Grated
  • 2 ½ Tbsp (50ml) - Low Sodium Soy Sauce
  • 1 ½ Tbsp (30g) - Honey
  • 1 Tbsp (20ml) - Rice Vinegar
  • 2 tsp (10ml) - Sesame Oil
  • 1 tsp (5ml) - Sriracha or Chilli Flakes
  • Ground White Pepper

Rice

  • 1 ½ Cups (350g) - Jasmine Rice, Washed
  • 550ml (550g) - Cold Water
  • Salt

Vegetables

  • 1 Tbsp (20ml) - Neutral Oil or Spray
  • 2 - Carrots, Chopped
  • 1 - Red Bell Pepper (Capsicum), Sliced
  • 1 - Red Onion, Sliced
  • 3 - Spring Onions (Scallions), Chopped
  • Salt & Pepper

Instructions

  • 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.

Nutrition Guide

Nutrition Facts
Honey Soy Chicken Meal Prep
Serving Size
 
500 g
Amount per Serving
Calories
609
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
4
g
Cholesterol
 
188
mg
63
%
Sodium
 
576
mg
25
%
Potassium
 
789
mg
23
%
Carbohydrates
 
73
g
24
%
Fiber
 
3
g
13
%
Sugar
 
11
g
12
%
Protein
 
46
g
92
%
Vitamin A
 
4056
IU
81
%
Vitamin C
 
72
mg
87
%
Calcium
 
50
mg
5
%
Iron
 
1.4
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
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