Honey Garlic Chicken Meal Prep
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
4
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Calories
565 kcal
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Course
Main Course
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Cuisine
Asian
Honey Garlic Chicken Meal Prep
Description
Honey Garlic Chicken Meal Prep features diced chicken breast pieces coated in beaten egg and cornstarch, providing a lightly crisped exterior when pan-fried. The chicken is then coated in a sauce made from honey, minced garlic, Sriracha, rice vinegar, and sesame oil, blending sweet, pungent, and mildly spicy notes. Fresh broccoli florets are stir-fried until they start to brown, adding a hearty vegetable element. The whole dish is served over cooked quinoa, a protein-rich grain offering a slightly nutty flavor and a chewy texture. The recipe includes garnishes of green onions and sesame seeds for an added layer of flavor and appearance. This meal prep bowl style lends itself well to preparing several servings and storing them for future meals.
The honey garlic sauce ties together the components with its sticky, glossy coating, while the cornstarch helps the chicken pieces achieve a golden brown crust, enhancing the texture. The broccoli retains some bite from quick stir-frying, contrasting with the tender chicken and the quinoa's tender grains. The inclusion of Sriracha adds a controlled spicy kick, which can be adjusted or omitted based on preference.
Portioning the cooked quinoa, chicken, and broccoli into meal prep containers makes this dish suitable for easy lunches at home or work. Garnishes such as green onions and sesame seeds contribute a fresh herbal note and a nutty crunch, respectively. Lime wedges are suggested if additional brightness is desired.
Note that lean chicken breast is recommended, but chicken thighs or shrimp can be used as alternatives. Fresh broccoli is preferred, though frozen broccoli can suffice. Any neutral oil, such as avocado or groundnut oil, works for cooking. Quinoa can be substituted with brown rice if desired. The prepared meal prep bowls keep well in the refrigerator for up to four days, allowing convenient, ready-to-eat meals throughout the week. Adjust the amount of Sriracha to control the spice level.
Ingredients
- 2 tablespoons avocado oil divided, or groundnut oil
- 4 chicken breast diced into 1-inch pieces
- 1 large egg beaten
- 2 tablespoons cornstarch
- 1 1/4 teaspoon kosher salt divided
- 1 head broccoli cut into small florets
- 2 cups quinoa cooked
Honey Garlic Sauce:
- 2 tablespoons honey
- 3 tablespoons Sriracha sauce
- 2 garlic minced, cloves
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
To garnish:
- 2 green onions thinly sliced
- 1-2 teaspoon sesame seeds or as desire, black and white
Instructions
- Prepare 2 bowls, one with beaten egg, and the second with cornstarch mixed with a pinch of salt and pepper.
- Dip the chicken into the beaten egg. Place all the pieces into the cornstarch and toss to lightly and evenly coat.
- Heat one tablespoon of oil in a non-stick skillet over medium heat. Add the chicken pieces in a single layer without overlapping.
- Cook until golden brown on all sides, about 8-10 minutes.
- In a medium bowl whisk all the sauce ingredients. Pour sauce over the chicken and toss to coat then set aside.
- Quickly wipe the pan with a paper towel, and add the remaining one tablespoon of oil.
- Preheat the skillet again, and stir fry the broccoli until they start to brown. About 2-3 minutes. Season with a pinch of salt and pepper and set aside.
- Add about 1/2 cup of cooked quinoa to each meal prep bowl. Divide the broccoli and chicken among your bowls and arrange over the quinoa.
- Garnish with green onions, sesame seeds, and lime wedges.
- Refrigerated for up to 4 days. Serve cold or reheated, as desired.
Notes
- Use lean chicken breast for the best texture, but boneless chicken thighs or shrimp can be substituted if preferred.
- Fresh broccoli is preferred, but frozen broccoli works well; other vegetables like green beans or Brussels sprouts can be used instead.
- Any cooking oil such as avocado or groundnut oil is suitable for this recipe.
- Quinoa can be replaced with brown rice if desired.
- Store the meal prep bowls covered in the refrigerator for up to 4 days.
- Adjust the amount of Sriracha sauce to make the dish more or less spicy, or omit it entirely.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 565 kcal
% Daily Value*
| Calories | 565kcal | 28% |
| Carbohydrates | 43g | 14% |
| Protein | 58g | 116% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 191mg | 64% |
| Sodium | 1323mg | 55% |
| Potassium | 1538mg | 33% |
| Fiber | 7g | 28% |
| Sugar | 12g | 24% |
| Vitamin A | 1163IU | 23% |
| Vitamin C | 147mg | 163% |
| Calcium | 120mg | 12% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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