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Honey Soy Chicken Meal Prep

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Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Calories: 527kcal
Servings: 5 People

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)

Method

  • 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.
Serving 350gCalories 527kcalCarbohydrates 45.1gProtein 46gFat 17gSaturated Fat 4gPolyunsaturated Fat 4.3gMonounsaturated Fat 8.8gTrans Fat 0.1gCholesterol 131.3mgSodium 1137.4mgPotassium 1528mgFiber 4.9gSugar 10gVitamin A 137.9IUVitamin C 41.88mgCalcium 70mgIron 4mg