Description
This Honey Garlic Chicken Meal Prep is a quick, flavorful dish perfect for busy weeknights or prepping lunches ahead. Tender chicken pieces are lightly coated and pan-fried to a golden crisp, then tossed in a sweet and spicy honey garlic sauce. Served with stir-fried broccoli and fluffy cooked quinoa, this balanced meal combines protein, veggies, and grains in one bowl with vibrant flavors and a satisfying crunch.
Ingredients
Chicken and Coating
- 2 tablespoons avocado oil (divided, or any other oil)
- 4 chicken breasts (diced into 1-inch pieces)
- 1 large egg (beaten)
- 3 tablespoons cornstarch (or more if needed)
- 1 1/4 teaspoon kosher salt (divided)
Vegetables and Grain
- 1 head broccoli (cut into small florets)
- 2 cups cooked quinoa
Honey Garlic Sauce
- 2 tablespoons honey
- 2 tablespoons sriracha sauce (use 1 tablespoon for less spice)
- 2 garlic cloves (minced)
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
Garnish
- 2 green onions (thinly sliced)
- 1-2 teaspoon black and white sesame seeds (or as desired)
- Lime wedges
Instructions
- Prepare bowls for coating: In one bowl, beat the large egg. In a second bowl, mix 3 tablespoons cornstarch with about 1 teaspoon of kosher salt and a pinch of pepper. This will help season and coat the chicken evenly.
- Coat chicken pieces: Dip the diced chicken breasts into the beaten egg, allowing excess to drip off. Then toss the chicken in the cornstarch mixture, ensuring each piece is lightly and evenly coated for a crispy finish.
- Heat oil and cook chicken: Warm 1 tablespoon of avocado oil in a non-stick skillet over medium heat. Arrange chicken pieces in a single layer without overlapping to allow even browning.
- Brown chicken: Cook the chicken until golden brown on all sides, about 8-10 minutes. Stir occasionally to prevent sticking and ensure thorough cooking.
- Mix honey garlic sauce: While chicken cooks, whisk together honey, sriracha sauce, minced garlic, rice vinegar, and sesame oil in a medium bowl. Pour this sauce over the cooked chicken, tossing to coat well. Set aside.
- Clean skillet and cook broccoli: Wipe the skillet clean with a paper towel, then add the remaining 1 tablespoon of avocado oil. Preheat the skillet again over medium-high heat.
- Stir-fry broccoli: Add broccoli florets and stir-fry until they start to brown, approximately 2-3 minutes. Season with a pinch of salt and pepper, then set aside.
- Assemble meal prep bowls: Divide 1/2 cup of cooked quinoa into each of 4 meal prep bowls. Arrange the stir-fried broccoli and honey garlic chicken evenly over the quinoa.
- Garnish and serve: Sprinkle thinly sliced green onions and black and white sesame seeds over the bowls. Add lime wedges on the side for a fresh tangy finish.
- Storage: Refrigerate the meal prep bowls for up to 4 days. Serve cold or reheat as desired for a convenient, delicious meal any time.
Notes
- For less spice, reduce sriracha to 1 tablespoon or omit entirely.
- The cornstarch coating creates a crispy exterior without deep frying.
- Use any neutral oil if avocado oil is unavailable.
- Quinoa can be substituted with brown rice or cauliflower rice for variation.
- Ensure chicken reaches an internal temperature of 165°F (74°C) for safety.
- This meal is suitable for meal prepping and reheats well in the microwave or skillet.
- Adjust seasoning with salt and pepper according to taste.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Meal Prep
- Method: Stovetop
- Cuisine: American
