High Protein Honey Soy Chicken Meal Prep

honey

🥗Healthier: agave syrup

💰Cheaper: sugar syrup

Agave syrup has a lower glycemic index than honey.

soy sauce

🥗Healthier: tamari

💰Cheaper: liquid aminos

Tamari is gluten-free while liquid aminos is often more affordable.

sesame oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola is less expensive.

cornstarch

🥗Healthier: arrowroot powder

💰Cheaper: all-purpose flour

Arrowroot is a healthier thickener, while flour is a common pantry item.

Dice 900 g or 2 lb of allrounder potatoes into bite-sized pieces, leaving the skins on for extra flavor and nutrition if desired.

Place the diced potatoes into a mixing bowl and add 1 and 1/2 tbsp of peanut oil and a pinch of salt, then mix well with hands to ensure even coating.

Transfer the seasoned potatoes into an air fryer basket or baking dish, and cook at 200° C or 400° F for about 20 to 25 minutes, shaking the basket halfway through.

In a bowl, combine 1 kilo or 2.2 lb of boneless and skinless chicken thighs with 1 tsp smoked paprika, 1 tsp onion powder, a little ground white pepper, and 1 tbsp of peanut oil. Mix well with clean hands.

For the sauce, mix together 1/2 cup of light soy sauce, 1/4 cup of chicken stock, 2 tbsp of honey, 1 tsp of sesame oil, 1 tsp of rice vinegar, and 1 tbsp of cold water mixed with 1 tsp of corn flour. Stir until smooth and without lumps.

Grate 4 cloves of garlic into the sauce mixture and mix thoroughly, then set aside.

Prepare 250 g or 8.8 oz of green beans by removing the stems and washing them. Set aside.

If using, thinly slice 2 spring onions or scallions and place them in ice cold water to crisp up, then set aside.

Heat a large stainless steel pan over medium-high heat and add 2 tsp of peanut oil. Add the green beans and a touch of salt, cooking for 3 to 4 minutes until bright green and tender.

Add 2 cloves of garlic to the green beans and cook for an additional minute, then remove from the pan and set aside.

In the same pan, add another 1 tsp of peanut oil and then add the chicken thighs, cooking for about 5 to 6 minutes on each side until golden brown and cooked through, flipping occasionally for even browning.

Once the chicken is cooked, pour the prepared sauce over the chicken, keeping the heat on medium-high. Flip the chicken to coat it in the sauce and let it cook for about 2 minutes until the sauce thickens and becomes a glaze.

Remove the pan from heat and portion the meal into five 750 ml containers, placing potatoes on one side, green beans on the other, and chicken on top. Spoon any extra glaze over the chicken and garnish with sliced spring onions if desired.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens