HONEY GARLIC CHICKEN Meal Prep for WEIGHT LOSS and MUSCLE GAIN

Fuel your fitness journey with this delicious and nutritious honey garlic chicken meal prep recipe! This high-protein, low-calorie dish is perfect for those looking to lose weight and gain muscle.

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➖ Recipe ➖

Chicken & Flour -

Spray Oil
1kg (2.2lb) - Chicken Breast, Boneless & Skinless, Diced
1/4 Cup (60ml) - Low Sodium Soy Sauce
6 - Garlic Cloves, Grated
10g (0.35oz) - Ginger, Peeled & Grated
Salt and Ground White Pepper
100g (4.2oz) - Cornflour or Cornstarch

Honey Butter Sauce -

2 Tbsp (28g) - Unsalted Butter
4 - Garlic Cloves, Grated
80ml (1/3 Cup) - Low Sodium Soy Sauce
60ml (1/4 Cup) - Chicken Stock
1/2 tsp (1g) - Dried Chilli Flakes (Optional)
1 1/2 tsp (4g) - Cornflour or Cornstarch
3 tsp (15ml) - Cold Water
1 1/2 Tbsp (30g) - Honey
Salt and Ground White Pepper To Taste

Jasmine Rice -

1 1/2 Cup (300g) - Jasmine Rice, Washed 
550ml (18.6 fl oz) - Cold Water 
Salt to Taste 

Method -

Add the jasmine rice, water, and a pinch of salt in a saucepan. Place over a high heat, boil, place on a lid, reduce the heat to low and cook for 12 minutes. After 12 minutes, turn off the heat, leave the lid on and let steam for 4 minutes. Remove the lid and fluff with a fork or spatula. Set aside.

In a bowl, combine chicken, low sodium soy sauce, garlic, ginger and ground white pepper. In a separate bowl, add the cornflour or cornstarch and mix the chicken in the flour until well coated. Line a baking tray with parchment paper, lightly spritz the chicken with spray oil and bake at 190.c - 375.f for 18 minutes or air fry at 200.c - 390.f For 16 minutes.

In a pan over medium heat, add butter and garlic and sauté for 1 minute until fragrant. Add low sodium soy sauce and chicken stock and bring to a simmer. Once simmering, reduce heat to low and add brown stevia or brown sugar, chilli flakes (optional) and the cornflour or starch slurry. Mix and cook for 2 minutes until thick. If too thick, add water or chicken stock to achieve a sticky sauce. Add honey and season to taste.

Add the cooked chicken to the sauce and mix well to cover. Serve the chicken over the rice, garnish with spring onion (scallion) and, dig in.

Store in the fridge for up to 3 days and in the freezer for up to 4 months. If frozen, thaw overnight in the fridge before reheating. Reheat in a pan or in the microwave.

Video, Hosted, Directed and Edited By Jack Ovens