High Protein Honey Soy Chicken Meal Prep

Ingredients

• 900 g All‑Rounder Potatoes (Dice into bite‑size pieces, skin left on for extra flavor)
• 4 tbsp Peanut Oil (Divided among potatoes, chicken, and beans)
• 1 tsp Salt (Season potatoes and green beans, adjust to taste)
• 1 tsp Ground White Pepper (Used for potatoes, chicken, and sauce; can substitute black pepper)
• 1000 g Boneless Skinless Chicken Thighs (Whole thighs; can slice or dice if preferred)
• 1 tsp Smoked Paprika
• 1 tsp Onion Powder
• 2 tbsp Honey (Adds sweetness to the glaze)
• 120 ml Light Soy Sauce (Low‑sodium preferred)
• 60 ml Chicken Stock (Low‑sodium broth)
• 1 tsp Sesame Oil (Finishing nutty flavor)
• 1 tsp Rice Vinegar (Adds acidity; apple cider vinegar works too)
• 1 tbsp Corn Flour (Mixed with 1 tsp cold water to form slurry)
• 6 cloves Garlic (4 cloves grated for sauce, 2 cloves minced for green beans)
• 250 g Green Beans (Trimmed and washed)
• 2 pieces Spring Onions (Thinly sliced, optional garnish; can soak in ice water)
• 1 tbsp Sesame Seeds (Optional garnish for visual appeal)

Instructions

1. Dice Potatoes

   Slice the potatoes into quarters, rotate, and dice into bite‑size pieces of uniform size. Leave the skins on for extra flavor.

   Time: PT10M

2. Season Potatoes

   Place diced potatoes in a mixing bowl, add 1½ tbsp peanut oil, a generous pinch of salt, and ground white pepper. Toss by hand until evenly coated and no pieces are stuck together.

   Time: PT2M

3. Air‑Fry Potatoes

   Transfer seasoned potatoes to the air‑fryer basket in a single layer. Cook at 200°C (400°F) for 20‑25 minutes, shaking the basket halfway through, until golden and crisp.

   Time: PT22M

   Temperature: 200°C

4. Season Chicken

   In a bowl, combine the chicken thighs with 1 tsp smoked paprika, 1 tsp onion powder, a pinch of ground white pepper, and 1 tbsp peanut oil. Mix thoroughly with clean hands; keep thighs whole or cut as desired.

   Time: PT5M

5. Prepare the Glaze

   In a small bowl whisk together 120 ml light soy sauce, 60 ml chicken stock, 2 tbsp honey, 1 tsp sesame oil, 1 tsp rice vinegar, and the corn‑flour slurry (1 tbsp corn flour mixed with 1 tsp cold water). Grate 4 garlic cloves on a microplane into the mixture, add a pinch of white pepper, and stir until smooth.

   Time: PT5M

6. Trim and Wash Green Beans

   Pick the stems off the green beans by hand or with a knife, then rinse thoroughly under cold water. Set aside.

   Time: PT5M

7. Slice Spring Onions (Optional)

   Thinly slice the two spring onions and place them in a bowl of ice‑cold water to keep them crisp until serving.

   Time: PT2M

8. Sauté Green Beans

   Heat the large skillet over medium‑high heat. Add 2 tsp peanut oil, then the green beans and a pinch of salt. Cook, stirring, for 3‑4 minutes until bright green and just tender. Add the remaining 2 garlic cloves (minced) and cook 1 minute more. Remove beans and set aside.

   Time: PT5M

9. Sear Chicken

   Return the skillet to medium‑high heat. Add 1 tsp peanut oil. Working in batches if necessary, place the seasoned chicken thighs in the pan. Cook 5‑6 minutes per side, or until a deep golden crust forms and the interior reaches 165°F (74°C).

   Time: PT12M

10. Glaze the Chicken

    Stir the prepared sauce briefly (corn‑flour may settle), then pour it over the seared chicken. Toss the thighs, allowing the sauce to coat and thicken for about 2 minutes, creating a sticky glaze.

    Time: PT2M

11. Combine and Garnish

    If using, drain and pat dry the sliced spring onions, then sprinkle them over the glazed chicken along with 1 tbsp sesame seeds. Give everything a quick toss.

    Time: PT1M

12. Portion into Containers

    Divide the air‑fried potatoes, garlic green beans, and glazed chicken thighs evenly among five 750 ml meal‑prep containers. Spoon any remaining glaze over the top. Let cool before sealing.

    Time: PT5M

Nutrition Facts

Calories

630

Protein

40g

Carbohydrates

38g

Fat

28g

Fiber

3g