Honey chicken meal prep done in 30 minutes to set you up for the whole week

Ingredients

• 4 cloves Garlic (peeled and grated into a smooth paste)
• 2 medium heads Broccoli (florets and stalks trimmed, cut into uniform bite‑size pieces)
• 1 Spring Onion (green stems only, thinly sliced (optional garnish))
• 1 kg Boneless Skinless Chicken Thighs (trimmed and diced into 5‑6 uniform pieces)
• 2.5 g Onion Powder (≈1 tsp, for sweet pungent flavor)
• 1 tsp Sea Salt Flakes (≈5 g, plus pinch for rice and broccoli)
• 20 cracks Cracked Black Pepper (freshly cracked, about ¼ tsp)
• 70 g Honey (natural, for sweetness and glaze)
• 50 g Sriracha Sauce (≈1.7 oz, adjust to spice preference)
• 30 g Apple Cider Vinegar (≈1.1 oz, adds bright acidity)
• 10 g Sesame Oil (toasted, nutty flavor)
• 1 tsp Black and White Sesame Seeds (light sprinkle, optional garnish)
• 350 g Basmati Rice (rinsed, uncooked)
• 700 ml Cold Water (for cooking rice)
• 30 ml Peanut Oil (1 tbsp for chicken, ½ tbsp for broccoli; high smoke point)

Instructions

1. Make Garlic Paste

   Grate the four peeled garlic cloves on a microplane or fine box grater until a smooth paste forms.

   Time: PT2M

2. Prep Broccoli

   Trim the broccoli heads, remove the outer bitter layer of the stalks, cut florets and slice the inner stalks into uniform bite‑size pieces.

   Time: PT5M

3. Slice Spring Onion (Optional)

   Thinly slice the green stems of the spring onion on an angle; set aside for garnish.

   Time: PT1M

4. Dice Chicken Thighs

   Trim any excess fat from the chicken thighs and cut into 5‑6 pieces of similar size.

   Time: PT4M

5. Season Chicken

   Place the diced chicken in a mixing bowl. Add the garlic paste, onion powder, sea salt flakes, and freshly cracked black pepper. Massage with clean hands until everything is evenly coated.

   Time: PT3M

6. Prepare Honey‑Sriracha Sauce

   In a second mixing bowl whisk together honey, sriracha sauce, apple cider vinegar, toasted sesame oil, and a pinch of sea salt until smooth.

   Time: PT2M

7. Cook Basmati Rice

   Rinse the basmati rice until water runs clear. Transfer to a saucepan, add 700 ml cold water and a pinch of sea salt. Bring to a rapid boil, then cover with a lid or foil, reduce heat to low, and simmer for 14 minutes undisturbed.

   Time: PT16M

8. Sear Chicken

   Heat 1 Tbsp (20 ml) peanut oil in a large skillet over medium‑high heat. Add the seasoned chicken pieces, spreading them out. Sear, stirring occasionally, for about 10 minutes until golden brown and cooked through.

   Time: PT10M

   Temperature: medium‑high

9. Add Sauce and Caramelize

   Pour the honey‑sriracha sauce over the seared chicken, scraping any browned bits from the pan. Stir well and bring to a boil; cook for 1 minute until the sauce thickens and becomes glossy.

   Time: PT2M

   Temperature: high

10. Finish with Sesame Seeds

    Reduce heat to low, sprinkle a light amount of black and white sesame seeds over the chicken, and stir to coat.

    Time: PT1M

    Temperature: low

11. Rest and Fluff Rice

    When the rice timer ends, turn off the heat and let the rice sit, covered, for 4 minutes. Then uncover and fluff with a fork.

    Time: PT4M

12. Sauté Broccoli

    In a second skillet, heat ½ Tbsp (10 ml) peanut oil over medium‑high. Add the broccoli pieces, a small pinch of sea salt, and 10 cracks of black pepper. Sauté, stirring frequently, for 5‑6 minutes until tender‑crisp and lightly golden.

    Time: PT6M

    Temperature: medium‑high

13. Assemble Meal‑Prep Containers

    Divide the rice, sautéed broccoli, and honey‑glazed chicken into five 1‑liter containers. Drizzle any remaining sauce over the chicken, garnish with sliced spring onion and extra sesame seeds if desired.

    Time: PT5M

14. Cool and Store

    Allow the containers to cool slightly (about 10 minutes), then seal tightly. Store in the refrigerator for up to 5 days or in the freezer for up to 4 months.

    Time: PT5M

Nutrition Facts

Calories

660

Protein

≈60 g

Carbohydrates

≈45 g

Fat

≈27 g

Fiber

≈4 g

Ingredient Substitutions

• Instead of Garlic: Garlic powder (½ tsp)
• Instead of Broccoli: Cauliflower, Mixed frozen vegetables
• Instead of Spring Onion: Chives, Green onion tops
• Instead of Boneless Skinless Chicken Thighs: Boneless skinless chicken breast (less juicy)
• Instead of Onion Powder: Granulated onion
• Instead of Sea Salt Flakes: Kosher salt
• Instead of Cracked Black Pepper: Ground black pepper
• Instead of Honey: Maple syrup
• Instead of Sriracha Sauce: Tabasco, Sambal Oelek, Chili garlic sauce
• Instead of Apple Cider Vinegar: Rice vinegar, White vinegar
• Instead of Sesame Oil: Peanut oil (different flavor)
• Instead of Black and White Sesame Seeds: Pumpkin seeds
• Instead of Basmati Rice: Jasmine rice
• Instead of Peanut Oil: Canola oil, Vegetable oil

Equipment Needed

• Microplane or Box Grater
• Cutting Board
• Chef's Knife
• Mixing Bowl
• Saucepan
• Large Skillet or Frying Pan
• Whisk
• Spatula
• Fork
• Measuring Cups and Spoons
• Kitchen Scale
• Lid or Aluminum Foil
• 1‑Liter Meal Prep Containers (5)

Critical Steps — Do Not Skip

• Make Garlic Paste
• Season Chicken
• Sear Chicken
• Add Sauce and Caramelize
• Sauté Broccoli
• Assemble Meal‑Prep Containers

Chef Tips from the Video

• Grating garlic with a microplane releases more flavor than mincing.
• Deglaze the chicken pan with the sauce to capture all browned bits.
• Use the same skillet for sauce and chicken to save cleanup time.
• For extra crunch, toast sesame seeds in a dry pan for 30 seconds before sprinkling.

Troubleshooting

Storage

Refrigerator: Up to 5 days in airtight containers

Freezer: Up to 4 months in freezer‑safe containers

Room temperature: Not recommended; food safety risk

Make-Ahead Tips

• Cool the cooked components before sealing to prevent condensation.
• Store sauce separately if you prefer a less soggy chicken when reheating.
• Reheat in microwave in 30‑second bursts, stirring halfway through.

Frequently Asked Questions