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A high‑protein, Asian‑inspired meal‑prep recipe featuring crispy air‑fried chicken tossed in a sweet honey‑garlic‑soy glaze, served with fluffy jasmine rice. Each 750 ml container delivers about 560 calories and 50 g of protein, perfect for a nutritious lunch or dinner.
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Everything you need to know about this recipe
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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