HONEY GARLIC CHICKEN Meal Prep for WEIGHT LOSS and MUSCLE GAIN

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

1. 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

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. Fluff the Rice

    Remove the rice from heat, uncover, and fluff with a fork or spatula to separate grains.

    Time: PT2M

14. 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

15. 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