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Honey Soy Chicken Meal Prep #1

Honey Soy Chicken Meal Prep

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Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 5 People
Calories: 527kcal
Author: Chef Jack Ovens

Ingredients
 

Chicken

  • 1kg (2.2lb) - Chicken Thighs, Boneless & Skinless
  • 2 Tbsp (30ml) - Peanut Oil
  • 1 tsp (3g) - Smoked Paprika
  • 1 tsp (3g) - Onion Powder
  • Salt & Pepper

Sticky Soy Garlic Glaze

  • ½ Cup (125ml) - Light Soy Sauce
  • ¼ Cup (60ml) Chicken Stock
  • 2 Tbsp (40g) - Honey
  • 4 - Garlic Cloves, Grated
  • 1 tsp (5ml) - Sesame Oil
  • 1 tsp (5ml) - Rice Vinegar or Apple Cider Vinegar
  • 1 tsp (5g) - Cornflour or Starch
  • 1 Tbsp (15ml) - Water
  • Ground White Pepper

Air-Fried Potatoes

  • 900g (2lb) - Potatoes, Cut Into Bite-Sized Pieces
  • 2 Tbsp (30ml) - Peanut Oil
  • Salt & Pepper

Garlic Green Beans

  • 250g (8.8oz) - Green Beans, Trimmed
  • 1 Tbsp (15ml) - Peanut Oil
  • 2 - Garlic Cloves, Grated
  • Salt & Pepper
  • Spring Onion (Scallion)

Instructions

  • Preheat the air fryer to 200°C (400°F).
  • Toss the potatoes with peanut oil, salt and pepper. Air fry for 20–25 minutes, shaking the basket halfway through, until golden and crisp.
  • Heat a large pan over medium heat with the peanut oil for the green beans. Add the green beans, season with salt and pepper, and cook for 3–4 minutes until just tender. Add the garlic and cook for 20–30 seconds until fragrant. Remove the green beans from the pan and set aside.
  • Toss the chicken thighs with peanut oil, smoked paprika, onion powder, salt and pepper. Increase the heat to medium-high and sear the chicken for 5–6 minutes per side, until it is deeply golden and cooked through. Remove from the pan.
  • Reduce the heat to medium. Add the soy sauce, chicken stock, honey, garlic, sesame oil and vinegar to the pan and bring to a gentle simmer. Stir in the cornflour slurry and cook for 2–3 minutes until thick and glossy.
  • Return the chicken to the pan and coat it in the glaze, allowing it to reduce and caramelise briefly.
  • Divide the air-fried potatoes between 5× 750ml containers. Add the garlic green beans as a separate layer, then top with the sticky glazed chicken. Spoon any remaining glaze over the chicken.
  • Allow to cool completely before sealing and refrigerating.

Nutrition Guide

Nutrition Facts
Honey Soy Chicken Meal Prep
Serving Size
 
350 g
Amount per Serving
Calories
527
% Daily Value*
Fat
 
17
g
26
%
Saturated Fat
 
4
g
25
%
Trans Fat
 
0.1
g
Polyunsaturated Fat
 
4.3
g
Monounsaturated Fat
 
8.8
g
Cholesterol
 
131.3
mg
44
%
Sodium
 
1137.4
mg
49
%
Potassium
 
1528
mg
44
%
Carbohydrates
 
45.1
g
15
%
Fiber
 
4.9
g
20
%
Sugar
 
10
g
11
%
Protein
 
46
g
92
%
Vitamin A
 
137.9
IU
3
%
Vitamin C
 
41.88
mg
51
%
Calcium
 
70
mg
7
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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