Honey Garlic Chicken
This Honey Garlic Chicken dish is the meal prep version of the Honey Garlic Chicken Lettuce Wraps. Each dish is filled with rice, chicken, broccoli, and caramelized onions
PER SERVING – MAKES 5
461 CALS
PREP TIME
30 MINUTES
(Inactive)
COOK TIME
25 MINUTES
| CARBS | PROTEIN | FAT |
|---|---|---|
| 50g | 43g | 10g |
STANDARD RECIPE
Honey Garlic Chicken
Servings: 5
Calories: 461kcal
This Honey Garlic Chicken dish is the meal prep version of the Honey Garlic Chicken Lettuce Wraps. Each dish is filled with rice, chicken, broccoli, and caramelized onions. You could serve the meal with pickled onions and sriracha mayo too if you wish.
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Ingredients
For the Chicken
- 2½ lbs (1135 g) boneless skinless chicken thighs 10 thighs
- 1½ tbsp (30 g) oyster sauce
- 2½ tbsp (50 g) honey
- 1⅓ tbsp (20 g) soy sauce
- 2 cloves (10 g) minced garlic
- 1 tsp (5 g) sesame oil
- 1 tsp (5 g) sriracha
- 1 medium (200 g) sweet onion
For the Rice
- 3¾ cups (563 g) cooked rice
For the Broccoli
- 1 lb (454 g) frozen broccoli fresh is fine
- salt and pepper to taste
Instructions
For the Rice
- Cook enough rice to yield 3¾ cups of cooked rice. 1 cup of dry rice will make around 2-3 cups of cooked rice depending on what kind you use.
For the Chicken
- In a large bowl add the oyster sauce, honey, soy sauce, sesame oil, sriracha, and garlic. Stir to incorporate. Add in the chicken and toss to coat. Place in the fridge and allow to marinate for at least 30 minutes.
- If you don't have an air fryer, preheat your oven to 425°F.
- NOTE: I prefer to cook the chicken in the air fryer. I think you get the best color and flavor doing it that way but it will take longer to cook as you have to cook it in batches. I do 400°F for about 12 minutes, flipping halfway through. Don't crowd the chicken in the fryer as the fryer relies on air circulation to cook properly. Cook the onions separately after the chicken is done.
- Cut the onion into thin slices.
- Place the chicken on a sheet pan and bake for 10-12 minutes.
- Remove the pan from the oven and turn the oven to broil. Add the onions in the spaces around the chicken. If the chicken has released a lot of water it may be helpful to drain some of it off the pan.
- Place the sheet pan on the top rack and watch it carefully so it doesn't burn. The goal is to brown the chicken and develop color. It will take 5-10 minutes. If there is too much liquid on the pan it can prevent browning.
- Stir the onions around after a few minutes. You may need to remove the chicken and continue cooking the onions until they are caramelized.
For the Broccoli
- Cook the broccoli according to the packaging or steam if if using fresh.
- Season with salt and pepper.
Plating
- To each dish, divide the chicken, broccoli, and rice evenly then add ¾ cup of rice. This recipe makes 5 servings.
Nutrition
Calories: 461kcal | Carbohydrates: 50g | Protein: 43g | Fat: 10g
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WEIGHT GAIN
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NUTRITION INFO
The information in the following tables are estimates for the total nutrition of the recipe, as written. If you follow the recipe listed above, as written, you can use these tables to determine the nutrition information if you wanted to split the recipe, as written, into more or less servings than what is originally listed. If you update the number of servings in the “Servings” field of the recipe above, the information in these tables are no longer accurate as you have updated the ingredients.
STANDARD RECIPE NUTRITION
Servings
Carbs
250.4g
Protein
217g
Fat
48.2g
Calories
2303.4 cals
WEIGHT LOSS RECIPE NUTRITION
WEIGHT GAIN RECIPE NUTRITION
