# HONEY GARLIC CHICKEN Meal Prep

This high-protein, low-calorie honey garlic chicken meal prep recipe is perfect for those looking to lose weight and gain muscle.

- Servings: 5 servings
- Total time: 5 min
- Cuisine: Chinese
- Category: Soup
- Language: en

## Ingredients

- 1 kg boneless & skinless chicken breast
- 0.25 cup low sodium soy sauce
- 6 garlic cloves
- 10 g ginger
- 1 spring onion
- 1 salt
- 1 ground white pepper
- 100 g cornflour or cornstarch
- 2 tbsp unsalted butter
- 80 ml low sodium soy sauce
- 60 ml chicken stock
- 0.5 tsp dried chilli flakes
- 1.5 tsp cornflour or cornstarch
- 3 tsp cold water
- 1.5 tbsp honey
- 1.5 cup jasmine rice
- 550 ml cold water
- 1 salt
- 1 black or white sesame seeds

## Instructions

1. Dice the 1kg of boneless & skinless chicken breast into medium to large size chunks.
2. Grate 6 garlic cloves and 10g of ginger. Mix together.
3. Finely slice 1 spring onion into rounds.
4. In a bowl add diced chicken, 1/4 cup of low sodium soy sauce, grated garlic and ginger, and ground white pepper.
5. In a separate bowl, place 100g of cornflour or cornstarch.
6. Add the marinated chicken to the bowl with the cornflour or cornstarch, coating the chicken lightly.
7. Place the cornflour coated chicken on a baking tray lined with parchment paper and lightly spray with oil.
8. Bake at 190°C or 375°F for 18-20 minutes, or air fry at 200°C or 390°F for 16-18 minutes.
9. Add 1 1/2 cups of washed jasmine rice and 550ml of cold water in a saucepan. Add a pinch of salt and stir.
10. Bring to a boil, reduce heat to low, cover, and cook for 12 minutes. Turn off the heat, keep the lid on, let steam for 4 more minutes, remove the lid, and fluff with a fork or spatula. Set aside.
11. In a large pan over medium-high heat, add 2tbsp of unsalted butter and 4 cloves of grated garlic, and cook for 1-1.5 minutes until fragrant.
12. Add 80ml of low sodium soy sauce, 60ml of chicken stock, and bring to a simmer.
13. Add 1/2 tsp of dried chili flakes (optional), and a slurry made with 1 1/2 tsp of cornstarch and 3 tsp of cold water. Stir and cook for 30-45 seconds until the sauce thickens.
14. Add 1 1/2 tbsp of honey, mix, and cook for 30 seconds.
15. Add the cooked chicken to the sauce and toss to coat.
16. Serve the chicken over the rice and garnish with spring onion and sesame seeds.

## Equipment

- knife
- grater
- bowl
- baking tray
- parchment paper
- saucepan
- large pan
- spatula
- fork

## Source

- Original video: https://youtu.be/TC5FpysS2jA?si=feadFUUVR1jcIkHG
- Recipe page: https://www.cliprecipe.com/recipe/9a851e63-fadc-49a5-b914-1de5252042d2
- Extracted: 2025-04-29

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt