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HONEY GARLIC CHICKEN Meal Prep for WEIGHT LOSS and MUSCLE GAIN

Recipe by Chef Jack Ovens

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.

EasyAsian FusionServes 4

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Source Video
51m
Prep
36m
Cook
10m
Cleanup
1h 37m
Total

Cost Breakdown

$20.30
Total cost
$5.08
Per serving

Critical Success Points

  • 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

Safety Warnings

  • Handle hot oil spray carefully to avoid burns.
  • Use oven mitts when removing hot trays from the air fryer.
  • Steam from the rice pot can cause burns; keep face away.
  • Sharp knives require proper grip and cutting board stability.

Frequently Asked Questions

Everything you need to know about this recipe

Q

What is the cultural significance and history of honey butter garlic chicken in Asian cuisine?

A

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.

cultural
Q

What are the traditional regional variations of honey butter garlic chicken in Asian cuisine?

A

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.

cultural
Q

How is honey butter garlic chicken traditionally served in Chinese home meals?

A

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.

cultural
Q

What occasions or celebrations is honey butter garlic chicken traditionally associated with in Asian cultures?

A

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.

cultural
Q

What authentic ingredients are essential for honey butter garlic chicken versus acceptable substitutes?

A

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.

cultural
Q

What other Asian dishes pair well with honey butter garlic chicken meal prep?

A

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.

cultural
Q

What are the most common mistakes to avoid when making honey butter garlic chicken from Chef Jack Ovens?

A

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.

technical
Q

Why does this honey butter garlic chicken recipe use an air fryer instead of a traditional oven?

A

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.

technical
Q

Can I make honey butter garlic chicken ahead of time and how should I store it?

A

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.

technical
Q

What texture and appearance should I look for when making honey butter garlic chicken?

A

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.

technical
Q

How do I know when the honey butter garlic chicken is done cooking?

A

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.

technical
Q

What does the YouTube channel Chef Jack Ovens specialize in?

A

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.

channel
Q

How does the YouTube channel Chef Jack Ovens' approach to Asian cooking differ from other Asian cooking channels?

A

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.

channel

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