Honey Garlic Chicken Meal Prep for Weight Loss and Muscle Gain
HONEY GARLIC CHICKEN Meal Prep for WEIGHT LOSS and MUSCLE GAIN is a easy Asian Fusion recipe that serves 4. 560 calories per serving. Recipe by Chef Jack Ovens on YouTube.
Prep: 30 min | Cook: 37 min | Total: 1 hr 22 min
Cost: $20.30 total, $5.08 per serving
Ingredients
- 1 kg Boneless Skinless Chicken Breast (Slice lengthwise into thin strips, then dice into medium‑large chunks; keep pieces uniform for even cooking)
- 1/4 cup Low Sodium Soy Sauce (For marinating the chicken)
- 10 pieces Garlic Cloves (Four cloves for the sauce, six cloves grated into the marinade)
- 10 g Fresh Ginger (Grated; mixed with garlic for the chicken seasoning)
- to taste White Pepper (Season heavily in the chicken marinade)
- 100 g Corn Flour (Dust chicken before air‑frying; also used for slurry)
- light spray Cooking Spray (vegetable oil) (Coat chicken lightly before air‑frying)
- 300 g Jasmine Rice (Rinse before cooking; yields about 1½ cups dry)
- 550 mL Water (For cooking rice)
- to taste Salt (Season rice water)
- 2 Tbsp Unsalted Butter (Melted for the sauce)
- 80 mL Low Sodium Soy Sauce (Sauce component)
- 60 mL Chicken or Vegetable Stock (Adds depth to the sauce)
- 0.5 tsp Dried Chili Flakes (Optional for heat)
- 5 g Corn Flour (for slurry) (Mixed with cold water to thicken sauce)
- 15 mL Cold Water (for slurry) (Combine with corn flour for slurry)
- 1.5 Tbsp Honey (Sweetens the sauce; can use chili honey for extra spice)
- 1 Tbsp Sesame Seeds (Garnish; optional)
- 1 stalk Spring Onion (Scallion) (Slice into rounds for garnish; optional)
Instructions
Slice and Dice Chicken
Place the chicken breast on a cutting board, slice lengthwise into thin strips, then rotate 90° and dice into medium‑large chunks, keeping pieces as uniform as possible.
Time: PT10M
Prepare Aromatics
Peel and split the garlic cloves: set aside four whole cloves for the sauce and grate the remaining six. Grate the ginger and, if using, slice the spring onion into rounds.
Time: PT5M
Marinate Chicken
In a large bowl combine the diced chicken, 1/4 cup low‑sodium soy sauce, the grated garlic‑ginger mixture, and a generous pinch of white pepper. Toss until every piece is evenly coated.
Time: PT3M
Dust Chicken with Corn Flour
Place 100 g corn flour in a shallow bowl. Working in batches, lightly toss the marinated chicken pieces in the flour until a thin dusting adheres.
Time: PT5M
Arrange on Tray and Spray
Line a baking tray with parchment paper. Spread the floured chicken pieces in a single layer, leaving space between pieces. Lightly spray the top with cooking spray.
Time: PT2M
Air‑Fry the Chicken
Preheat the air fryer to 200°C. Cook the chicken for 12 minutes, shaking or turning halfway through for even browning.
Time: PT12M
Temperature: 200°C
Cook Jasmine Rice
Rinse the rice until water runs clear. In a saucepan combine 300 g rice, 550 mL cold water, and a pinch of salt. Bring to a rapid boil over high heat, then reduce to low, cover, and simmer for 12 minutes. Remove from heat and let sit, covered, for 4 minutes.
Time: PT17M
Melt Butter and Sauté Garlic
Heat a skillet over medium‑high heat. Add 2 Tbsp unsalted butter; once melted, add the four grated garlic cloves. Cook, stirring, until fragrant and lightly bubbly, about 1–1.5 minutes.
Time: PT2M
Temperature: medium‑high
Build the Sauce Base
Stir in 80 mL low‑sodium soy sauce and 60 mL chicken or vegetable stock. Bring to a gentle simmer and cook for 1 minute.
Time: PT1M
Temperature: medium‑high
Thicken with Slurry and Add Heat
Add 0.5 tsp dried chili flakes (optional) and the corn‑flour slurry (5 g corn flour mixed with 15 mL cold water). Stir continuously; the sauce will thicken in 30–45 seconds.
Time: PT1M
Temperature: medium‑high
Finish the Sauce with Honey
Stir in 1.5 Tbsp honey (30 g) and cook for another 30 seconds until fully incorporated.
Time: PT30S
Temperature: medium‑high
Combine Chicken and Sauce
Transfer the cooked chicken from the air fryer into the skillet. Toss quickly to coat every piece with the honey‑garlic sauce.
Time: PT2M
Fluff the Rice
Remove the rice from heat, uncover, and fluff with a fork or spatula to separate grains.
Time: PT2M
Portion and Garnish
Divide the rice and honey‑garlic chicken into four 750 ml containers, filling half the container with rice and half with chicken. Sprinkle with sesame seeds and sliced spring onion.
Time: PT5M
Cool and Store
Allow the containers to cool for 15–20 minutes, then seal with lids. Refrigerate up to 3 days or freeze for up to 4 months.
Time: PT20M
Nutrition Facts
- Calories
- 560
- Protein
- 50 g
- Carbohydrates
- 45 g
- Fat
- 15 g
- Fiber
- 2 g
Dietary info: High Protein, Gluten‑Free (using corn flour), Low Sodium, Meal Prep Friendly
Allergens: Soy, Dairy (butter), Honey
Ingredient Substitutions
- Instead of Boneless Skinless Chicken Breast: Turkey breast
- Instead of Low Sodium Soy Sauce: Regular soy sauce (higher sodium)
- Instead of Garlic Cloves: Garlic powder (1 tsp)
- Instead of Fresh Ginger: Ground ginger (½ tsp)
- Instead of White Pepper: Black pepper
- Instead of Corn Flour: Potato starch
- Instead of Cooking Spray (vegetable oil): Brush with oil
- Instead of Jasmine Rice: Basmati rice
- Instead of Salt: Sea salt
- Instead of Unsalted Butter: Margarine
- Instead of Low Sodium Soy Sauce: Regular soy sauce
- Instead of Chicken or Vegetable Stock: Bouillon dissolved in water
- Instead of Dried Chili Flakes: Red pepper flakes
- Instead of Corn Flour (for slurry): Potato starch
- Instead of Honey: Maple syrup
- Instead of Spring Onion (Scallion): Chives
Equipment Needed
- Cutting Board
- Chef's Knife
- Mixing Bowl
- Large Bowl
- Measuring Cups
- Measuring Spoons
- Air Fryer
- Baking Tray
- Parchment Paper
- Cooking Spray Bottle (optional)
- Saucepan
- Skillet
- Whisk
- Spatula
- Fork
- Food Storage Containers (750 ml)
Critical Steps — Do Not Skip
- Slice and dice chicken uniformly
- Marinate chicken with soy‑garlic‑ginger mixture
- Dust chicken lightly with corn flour
- Air‑fry chicken at 200°C for crispness
- Cook rice with proper water ratio and timing
- Thicken sauce with corn‑flour slurry
- Coat chicken thoroughly in sauce
- Cool before sealing containers
Chef Tips from the Video
- Air‑frying gives a superior crunch compared to oven baking; preheat the air fryer for best results.
- For extra flavor, add a splash of rice vinegar to the sauce just before finishing.
- Toast sesame seeds briefly in a dry pan to enhance their nutty aroma before sprinkling.
- Use a silicone mat instead of parchment if you prefer a reusable non‑stick surface.
Troubleshooting
Chicken turns out soggy instead of crispy.
Make sure the chicken pieces are lightly dusted, not heavily coated, and avoid overcrowding the air‑fryer basket. Increase spray oil slightly and shake halfway through cooking.
Sauce is too thin after adding slurry.
Cook the sauce a little longer after adding the slurry, stirring constantly. If still thin, add another teaspoon of corn flour mixed with cold water.
Rice is undercooked or mushy.
Check water ratio (1 part rice to 1.8 parts water) and ensure a full 12‑minute simmer with a tight‑fitting lid. Let the rice rest covered for 4 minutes after cooking.
Garlic burns and becomes bitter.
Cook garlic over medium‑high heat only until fragrant (1–1.5 minutes) and keep stirring. Reduce heat if it starts to brown too quickly.
Storage
Refrigerator: Up to 3 days in sealed containers
Freezer: Up to 4 months; thaw overnight in fridge before reheating
Room temperature: Not recommended; food safety risk
Make-Ahead Tips
- Cook the chicken and rice up to step 14, then store; reheat in microwave with a splash of water to restore moisture.
- If freezing, separate sauce from chicken and store in a small freezer‑safe bag; combine when reheating.
- Prepare the corn‑flour slurry just before making the sauce to keep it fresh.
Frequently Asked Questions
What is the cultural significance and history of honey butter garlic chicken in Asian cuisine?
Honey‑garlic chicken blends sweet, salty, and umami flavors common in Chinese and Korean home cooking. The combination of honey, garlic, and soy sauce reflects a tradition of balancing sweet and savory in stir‑fries and glaze dishes that have been popular across East Asia for decades.
What are the traditional regional variations of honey butter garlic chicken in Asian cuisine?
In Chinese cuisine the dish often uses Shaoxing wine and oyster sauce, while Korean versions add gochujang or Korean chili flakes for heat. Some Southeast Asian takes incorporate lemongrass or fish sauce for a brighter profile.
How is honey butter garlic chicken traditionally served in Chinese home meals?
It is typically served hot over steamed white or jasmine rice, sometimes accompanied by stir‑fried vegetables like bok choy. The dish is meant to be shared family‑style, with the glossy sauce coating each piece of chicken.
What occasions or celebrations is honey butter garlic chicken traditionally associated with in Asian cultures?
While not tied to a specific holiday, honey‑garlic chicken is a popular weekend family dinner and is often prepared for gatherings because its sweet‑savory flavor appeals to both children and adults.
What authentic ingredients are essential for honey butter garlic chicken versus acceptable substitutes?
Authentic ingredients include low‑sodium soy sauce, fresh ginger, garlic, and honey. Acceptable substitutes are regular soy sauce (with more salt), ground ginger, or maple syrup for honey, though the flavor profile will shift slightly.
What other Asian dishes pair well with honey butter garlic chicken meal prep?
Steamed or sautéed greens such as bok choy, snap peas, or broccoli complement the sweet‑savory chicken. A simple cucumber‑sesame salad or miso soup also balances the richness of the dish.
What are the most common mistakes to avoid when making honey butter garlic chicken from Chef Jack Ovens?
Common errors include overcrowding the air‑fryer basket, which leads to soggy chicken, and over‑coating with corn flour, which can make the coating gummy. Also, burning the garlic or not letting the sauce thicken properly will affect flavor and texture.
Why does this honey butter garlic chicken recipe use an air fryer instead of a traditional oven?
Chef Jack Ovens recommends an air fryer because the rapid hot‑air circulation creates a crisp exterior with less oil and in a shorter time than a conventional oven, preserving the chicken’s juiciness while achieving a crunchy coating.
Can I make honey butter garlic chicken ahead of time and how should I store it?
Yes, prepare the chicken and rice up to step 14, then let cool before sealing in airtight containers. Refrigerate for up to 3 days or freeze for up to 4 months. Reheat in the microwave with a splash of water to restore moisture.
What texture and appearance should I look for when making honey butter garlic chicken?
The chicken should have a golden‑brown, slightly crisp coating with a glossy, sticky honey‑garlic glaze. Inside, the meat should remain juicy and tender. The sauce should coat each piece without pooling excessively.
How do I know when the honey butter garlic chicken is done cooking?
The chicken is done when it reaches an internal temperature of 75°C (165°F) and the coating is crisp and lightly browned. The sauce will have thickened to a ribbon‑like consistency that clings to the chicken.
What does the YouTube channel Chef Jack Ovens specialize in?
The YouTube channel Chef Jack Ovens specializes in practical, home‑cooking tutorials that focus on quick, high‑protein meals, kitchen hacks, and equipment reviews, often featuring meal‑prep friendly recipes.
How does the YouTube channel Chef Jack Ovens' approach to Asian cooking differ from other Asian cooking channels?
Chef Jack Ovens emphasizes convenience and modern appliances like air fryers, providing clear, time‑efficient steps for busy home cooks, whereas many traditional Asian cooking channels focus on classic stovetop techniques and elaborate flavor layering.
Last updated: August 28, 2026
