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Honey Garlic Chicken Meal Prep: Speedy, Savory, Simple-to-Serve
These Honey Garlic Chicken Meal Prep bowls are a splendid and wholesome choice, perfect for crafting meals in advance. They're brimming with flavor and protein, and they're effortlessly prepared in just 20 minutes.
Gathering Your Ingredients:
- Honey Garlic Chicken:
- 4 chicken thighs, skinless and boneless
- 1 tbsp cornflour
- ½ tsp salt
- ½ tsp black pepper
- 1 tbsp vegetable oil
- 1 tbsp butter (or olive oil if dairy-free)
- 4 cloves garlic, minced
- 3 tbsp honey
- ⅓ cup chicken broth
- 1 tbsp soy sauce
- 2 tbsp green onion, chopped
- Brown Rice:
- 1 cup brown rice
- 6 cups water
- Pinch of salt
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Cooking Instructions:
- Prepare the Rice:
- Rinse brown rice.
- Boil water in a large pot and add rice.
- Let it boil uncovered for 30 minutes until the rice is fully cooked.
- Drain excess water once finished, season with salt.
- Prepare the Chicken:
- Combine cornflour, salt, and pepper in a bowl.
- Toss the chicken thighs in the cornflour mixture until fully coated.
- Cook the Chicken:
- Heat vegetable oil in a skillet.
- Add chicken thighs and cook for 4-5 minutes until golden brown.
- Flip and cook for another 2 minutes.
- Create the Sauce:
- Add butter (or olive oil) and garlic to the pan. Reduce the heat.
- Combine honey, chicken broth, and soy sauce.
- Add the sauce to the skillet and bring to a boil.
- Let it simmer for 4-5 minutes until the sauce thickens and coats the chicken.
- Assemble Meal Prep Bowls:
- Divide rice into meal prep containers.
- Top with honey garlic chicken.
- Garnish with green onion.
Tips and Variations:
- Chicken:You can substitute with chicken breasts, but cooking times may vary.
- Rice:You can substitute with white rice, quinoa, or another grain.
- Spice:Add red pepper flakes to the sauce for a hint of heat.
- Vegetables:Incorporate steamed or roasted vegetables like broccoli, carrots, or green beans.
- Storage:Store chicken and rice in separate containers for optimal freshness.
- Chicken will keep for 3-4 days in the refrigerator.
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Nutritional Information (Per Meal Prep Bowl):
- Calories: 803 kcal
- Carbohydrates: 105 g
- Protein: 47 g
- Fat: 23 g
These Honey Garlic Chicken Meal Prep bowls are a satisfying and nutritious way to relish a delicious meal throughout the week.
Frequently Asked Questions
- → Can I use chicken breasts instead of thighs?
- Yes, you can substitute chicken breasts for thighs in this recipe. Since chicken breasts are leaner, they cook a bit differently. Cut them into even-sized pieces (about 2-3 inches each) and reduce the initial cooking time to 3-4 minutes per side to prevent them from drying out. The internal temperature should reach 165°F (74°C) when fully cooked.
- → What can I use instead of cornflour?
- If you don't have cornflour (cornstarch), you can substitute with all-purpose flour, rice flour, or arrowroot powder in equal amounts. For a low-carb alternative, use half the amount of xanthan gum. Each alternative will thicken the sauce, though the texture may vary slightly.
- → How can I make this recipe gluten-free?
- To make this recipe gluten-free, simply substitute regular soy sauce with tamari or certified gluten-free soy sauce. Double-check that your chicken broth is also gluten-free, as some brands may contain additives with gluten. All other ingredients in this recipe are naturally gluten-free.
- → What vegetables would pair well with this meal prep?
- This honey garlic chicken pairs beautifully with steamed or stir-fried vegetables like broccoli, snap peas, bell peppers, or bok choy. For meal prep purposes, slightly undercook the vegetables so they don't become too soft when reheated. You can also add a side of simple cucumber salad or kimchi for a fresh contrast to the sweet sauce.
- → Can I freeze these meal prep bowls?
- Yes, these meal prep bowls freeze well for up to 2 months. For best results, slightly undercook the rice before freezing as it will soften more when reheated. Allow the meals to cool completely before freezing in airtight containers. Thaw overnight in the refrigerator and reheat in the microwave for 2-3 minutes, stirring halfway through.