Honey Garlic Chicken Meal Prep Recipe

Introduction

This Honey Garlic Chicken Meal Prep is a delicious and simple dish perfect for busy weeknights or preparing meals in advance. Tender chicken thighs are coated in a sweet and savory honey garlic sauce, served alongside fluffy brown rice. It’s a flavorful, satisfying, and convenient meal that you can enjoy all week long.

Ingredients

• 4 chicken thighs (skinless and boneless)
• 1 tbsp cornflour
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp vegetable oil
• 1 tbsp butter (or olive oil if dairy-free)
• 4 cloves garlic (minced)
• 3 tbsp honey
• 1/3 cup chicken broth
• 1 tbsp soy sauce
• 2 tbsp green onion (chopped)
• 1 cup brown rice
• 6 cups water
• Pinch of salt

Instructions

1. Step 1: Rinse the brown rice thoroughly. Bring 6 cups of water to a boil in a large pot, then add the rice. Boil uncovered for 30 minutes until fully cooked. Drain any excess water and season the rice with a pinch of salt.
2. Step 2: In a bowl, mix the cornflour, 1/2 teaspoon salt, and 1/2 teaspoon black pepper. Toss the chicken thighs in this mixture until they are completely coated.
3. Step 3: Heat the vegetable oil in a skillet over medium heat. Add the chicken thighs and cook for 4-5 minutes until golden brown. Flip and cook for an additional 2 minutes on the other side.
4. Step 4: Add the butter (or olive oil) and minced garlic to the skillet. Reduce the heat to low to gently cook the garlic without burning.
5. Step 5: In a small bowl, combine the honey, chicken broth, and soy sauce. Pour this sauce into the skillet with the chicken. Bring to a boil, then reduce heat and let it simmer for 4-5 minutes until the sauce thickens and coats the chicken well.
6. Step 6: Divide the cooked brown rice into meal prep containers. Top with the honey garlic chicken and garnish with chopped green onions. Let cool before sealing the containers for storage.

Tips & Variations

• For a dairy-free version, substitute butter with olive oil or coconut oil.
• Add steamed or roasted vegetables like broccoli or bell peppers to the containers for extra nutrition.
• Use white rice or quinoa if you prefer a different grain base.
• Adjust the amount of honey to suit your preferred level of sweetness.

Storage

Store the prepared meal prep containers in the refrigerator for up to 4 days. To reheat, microwave the chicken and rice until warmed through, stirring halfway for even heating. You can also freeze the chicken and rice separately for up to 2 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use chicken breasts instead of thighs?

Yes, chicken breasts can be used, but they may cook faster and can dry out more easily. Adjust cooking time accordingly and avoid overcooking.

How can I make this meal spicier?

Add red pepper flakes to the sauce or include a dash of hot sauce while cooking for a spicy kick.

Honey Garlic Chicken Meal Prep Recipe

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This Honey Garlic Chicken Meal Prep recipe features tender chicken thighs cooked in a flavorful honey garlic sauce, served over perfectly boiled brown rice. Ideal for meal prep, this dish combines sweet, savory, and aromatic flavors with a quick stovetop cooking method, making it perfect for busy weeknights or packed lunches.

• Author: rami
• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Total Time: 50 minutes
• Yield: 4 servings 1x
• Category: Meal Prep
• Method: Stovetop
• Cuisine: American

Ingredients

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Chicken and Sauce

• 4 chicken thighs (skinless and boneless)
• 1 tbsp cornflour
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp vegetable oil
• 1 tbsp butter (or olive oil if dairy-free)
• 4 cloves garlic (minced)
• 3 tbsp honey
• 1/3 cup chicken broth
• 1 tbsp soy sauce
• 2 tbsp green onion (chopped)

Rice

• 1 cup brown rice
• 6 cups water
• Pinch of salt

Instructions

1. Cook the brown rice: Rinse the brown rice thoroughly under cold water. Bring 6 cups of water to a boil in a large pot, add the rice, and let it boil uncovered for 30 minutes until the rice is fully cooked. Once done, drain any excess water and season the rice with a pinch of salt.
2. Coat the chicken: In a small bowl, mix together the cornflour, 1/2 tsp salt, and 1/2 tsp black pepper. Toss the chicken thighs in this mixture until fully coated, ensuring an even layer for a nice sear.
3. Brown the chicken: Heat 1 tbsp vegetable oil in a skillet over medium-high heat. Add the coated chicken thighs and cook for 4-5 minutes on one side until golden brown. Flip the chicken and cook for an additional 2 minutes on the other side.
4. Add butter and garlic: Reduce the heat to medium-low, then add 1 tbsp butter to the skillet. Once melted, add the minced garlic and sauté gently to release its aromas without burning.
5. Prepare and add the sauce: In a small bowl, combine 3 tbsp honey, 1/3 cup chicken broth, and 1 tbsp soy sauce. Pour this sauce mixture into the skillet with the chicken and garlic. Bring it to a boil, then reduce to a simmer and cook for 4-5 minutes, allowing the sauce to thicken and fully coat the chicken thighs.
6. Assemble the meal prep: Divide the cooked brown rice evenly into meal prep containers. Top each portion with the honey garlic chicken and spoon some sauce over the top. Garnish with 2 tbsp of chopped green onion for a fresh finish.

Notes

• If you prefer, use olive oil instead of butter to make the dish dairy-free.
• Make sure not to burn the garlic; sauté it on low heat after adding butter.
• Brown rice cooking times may vary; check for desired tenderness.
• Store in airtight containers and refrigerate for up to 4 days.
• Reheat gently to maintain sauce consistency and chicken tenderness.

Keywords: honey garlic chicken, meal prep, chicken thighs, brown rice, easy dinner, stovetop chicken, healthy meal prep