Honey chicken meal prep done in 30 minutes to set you up for the whole week | Episode 1

Meal prep is about making our lives easier, saving money, portion control and control of cravings and temptations. This delicious honey chicken meal prep is done in 30 minutes or less to set you up for the whole week and the portion sizes are filling. Nothing is worse than still being hungry after eating a delicious meal, whether it be breakfast, lunch or dinner. This is the start of maybe a new series – Meal Prep Mondays.

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My Meal Prep Glass Containers – https://amzn.to/3KgqpDM

Makes – 5 (1 Litre Containers)

Ingredients –

Chicken & Seasoning –

1 Tbsp (20ml) – Peanut Oil
1kg (2.2lbs) – Boneless & Skinless Chicken Thighs, Diced
1 tsp (2.5g) – Onion Powder
4 – Garlic Cloves, Minced
Salt & Pepper To Taste

Honey Sauce –

70g (2.4oz) – Honey
50g (1.7oz) – Sriracha Sauce
30g (1.06oz) – Apple Cider Vinegar
10g (0.3oz) – Sesame Oil
Salt To Taste

Rice, Broccoli & Garnishes –

350g (12.3oz) – Basmati Rice, Washed
700ml (700g) – Cold Water
Salt & Pepper To Taste
1/2 Tbsp (10ml) – Peanut Oil
2 – Medium Sized Heads of Broccoli, Florets & Stalks Trimmed
1 – Spring Onion (Scallion), Thinly Sliced (Green Stem Only)
1 1/2 Tbsp (14g) – Black & White Sesame Seeds

Here’s the breakdown of nutrients per serving –

Sodium: 897mg (39%)
Calcium: 75mg (8%)
Vitamin C: 10mg (12%)
Vitamin A: 225IU (5%)
Sugar: 12g (13%)
Fiber: 2g (8%)
Potassium: 557mg (16%)
Cholesterol: 196mg (65%)
Calories: 714kcal (37%)
Trans Fat: 1g
Monounsaturated Fat: 17g
Polyunsaturated Fat: 10g
Saturated Fat: 10g (63%)
Fat: 41g (63%)
Protein: 38g (76%)
Carbohydrates: 70g (23%)
Iron: 3mg (17%)

To store, place the containers in the fridge for up to 5 days and in the freezer for up to 4 months. Thaw in the fridge overnight, before reheating or taking it out with you. It will start losing flavour after day 3 so make sure to freeze it if you know you’re not going to eat it all within that time frame.

*It’s recommended to freeze straight away and thaw overnight when needed*

To heat, place in the microwave, pop the air vent on the lid of the container and heat in bursts until the chicken is hot in the centre.

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