Go Back
Glass containers of high-protein chicken meal prep with honey garlic chicken, rice and broccoli

High-Protein Honey Garlic Chicken Meal Prep

One skillet of honey garlic chicken, rice and broccoli makes 5 high-protein lunches, with a fridge-and-freezer plan that keeps the whole week safe.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Cool 15 minutes
Total Time 1 hour
Servings: 5 lunches
Ingredients Method

Ingredients
  

For the chicken
  • 2 1/2 lb boneless, skinless chicken breasts, cut into 1-inch pieces 1.13 kg
  • 1/4 tsp kosher salt
  • 1/2 tsp black pepper
  • 2 tbsp olive oil, divided 27 g
For the honey garlic sauce
  • 1/4 cup low-sodium soy sauce 60 ml
  • 1/4 cup honey 85 g
  • 1/4 cup water 60 ml
  • 1 tbsp unseasoned rice vinegar 15 ml
  • 1 tbsp cornstarch 8 g
  • 5 cloves garlic, minced (about 1 1/2 tbsp / 15 g)
  • 1 tsp grated fresh ginger (optional) 5 g
  • 1 tsp toasted sesame oil 4.5 g
For the bowls
  • 1 1/2 cups long-grain white rice, rinsed 280 g
  • 2 1/4 cups water 530 ml
  • 1/2 tsp kosher salt
  • 1 lb broccoli florets (about 5 cups) 450 g
  • 1 tbsp sesame seeds and 2 green onions, thinly sliced, for serving 9 g

Method
 

  1. Start the rice. Combine the rinsed rice, 2 1/4 cups water and 1/2 tsp salt in a medium saucepan. Bring to a boil, cover, reduce the heat to low and cook 18 minutes. Take the pot off the heat and let it stand, covered, 10 minutes. Fluff with a fork and spread the rice in a thin layer on a rimmed sheet pan to cool.
  2. Mix the sauce. While the rice cooks, whisk the soy sauce, honey, water, rice vinegar and cornstarch in a small bowl until no lumps of starch remain. Set the minced garlic and ginger aside separately.
  3. Season the chicken. Pat the chicken pieces dry with paper towels, then toss with 1/4 tsp salt and the pepper. Dry chicken browns; wet chicken steams.
  4. Sear the first batch. Heat 1 tbsp olive oil in a 12-inch skillet over medium-high heat until it shimmers. Add half the chicken in a single layer and leave it alone for 2 to 3 minutes, until golden underneath. Stir and cook 3 to 4 minutes more, until no pink remains in the thickest piece and an instant-read thermometer reads 165°F (74°C). Move to a plate.
  5. Sear the second batch. Add the remaining 1 tbsp oil and repeat with the rest of the chicken. Transfer it to the plate.
  6. Build the glaze. Lower the heat to medium. Add the sesame oil, garlic and ginger to the empty skillet and stir about 30 seconds, just until fragrant and before the garlic browns. Re-whisk the sauce (the starch settles), pour it in and stir constantly for 1 to 2 minutes, until it bubbles and turns thick and glossy enough to coat a spoon.
  7. Coat the chicken. Return the chicken and any juices from the plate to the skillet. Toss for 1 minute, until every piece is lacquered. Take the pan off the heat.
  8. Steam the broccoli. Set a steamer basket over 1 inch of simmering water in a covered pot and steam the florets 3 to 4 minutes, just until bright green and crisp-tender. Stop here: they will soften again when you reheat. Spread them out to cool.
  9. Portion. Divide the rice among 5 containers (a generous 3/4 cup each), then the chicken and glaze (about 1 heaping cup each), then the broccoli (about 1 cup each). A kitchen scale makes the portions even: weigh the cooked chicken and divide by five.
  10. Cool and store. Leave the containers uncovered for 10 to 15 minutes so steam escapes, then seal. Refrigerate 3 containers and freeze the other 2 right away. Everything should be in the fridge or freezer within 2 hours of cooking. Add sesame seeds and green onion when you eat.