Honey Soy Chicken and Rice (Meal Prep)

a photo of a bowl of honey soy chicken on top of a bed of rice with vegetables

Honey Soy Chicken and Rice (Meal Prep)

This honey soy chicken meal prep recipe transforms diced chicken breast into crispy bites glazed in a sweet sauce. This is ideal for a high-protein lunch as it's served on a bed of rice and there's heaps of options for vegetables. It's easy, lean and perfect for athletes, while still delivering those takeout vibes (or woolies honey soy chicken wing vibes)

Note - ingredients can be approximate

5 from 1 vote

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Prep Time 15

Cook Time 15

Total Time 30

Course Main Course

Cuisine Chinese

Servings people

Calories 541 kcal

Equipment

Ingredients

Chicken Bites

700 g (1 ½ lb) chicken breast, approx.3
50 g (½ cups) corn starch / corn flour, Note 1
30 g (2 tablespoon) soy sauce, all purpose
5 g (1 teaspoon) sesame oil, or other high-heat oil

Honey Soy Sauce

45 g (3 tablespoon) soy sauce, all purpose
60 g (½ cups) honey
15 g (1 tablespoon) white wine vinegar, Note 2
15 g (1 tablespoon) lemon juice, fresh recommended
5 g (1 teaspoon) sesame oil, optional but recommended
2 cloves garlic, crushed, see note 3
5 g (1 teaspoon) ginger, grated, see note 3

Serve with

200 g (1 cups) rice , yields. approx.3 cups cooked
1 bell pepper / capsicum
2 carrot
1 zucchini

Instructions

Cook Rice

Begin 200 g (1 cups) rice by preparing your way, or read my post for tips and tricks.

Prepare ingredients

Mince or grate: 2 cloves garlic and 5 g (1 teaspoon) ginger. Mix together with 45 g (3 tablespoon) soy sauce, 60 g (½ cups) honey, 15 g (1 tablespoon) white wine vinegar, 15 g (1 tablespoon) lemon juice, 5 g (1 teaspoon) sesame oil. Set aside.
Slice: 1 bell pepper / capsicum, 2 carrot, 1 zucchini into even pieces.
Slice 700 g (1 ½ lb) chicken breast into 1 inch pieces.

Prepare chicken

Add chicken pieces to a bowl with 50 g (½ cups) corn starch / corn flour and 30 g (2 tablespoon) soy sauce. Coat well.

Cook

Heat pan over medium heat with 5 g (1 teaspoon) sesame oil Add chicken and flip every couple of minutes until mostly white (approx. 5 minutes).
Add sauce to the pan with the chicken and allow it to come to a bubble. Reduce heat to low and allow to thicken over the chicken until it reaches 69°C (160°F). Remove and rest.
Add 1 bell pepper / capsicum, 2 carrot, 1 zucchini to the pan (might have to do it in batches so you don't overcrowd the pan). Cook for approx. 5 minutes, tossing regularly.
Serve the chicken with the rice and vegetables.

Video

Notes

Note 1 - Cornstarch and breadcrumbs

Substitute for gluten free alternatives if needed.

Note 2 - Vinegar

You could also substitute for apple cider vinegar or white vinegar.

Note 3 - Ginger and Garlic

I recommend freshly grated, but you could use pre-minced version if needed.

Storing

You can store honey soy chicken with rice in an airtight container in the fridge for 4-5 days.

Reheating

Drizzle water over the chicken and rice before reheating on 1 minute intervals (approx. 3 minutes), stirring gently between each.

Freezing

Freeze in airtight containers or bags for approx. 3 months. Texture may differ when thawing.

Nutrition

Calories: 541kcalCarbohydrates: 72gProtein: 44gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 112mgSodium: 1136mgPotassium: 1051mgFiber: 3gSugar: 17gVitamin A: 7175IUVitamin C: 45mgCalcium: 52mgIron: 2mg

Keyword chicken recipe, Honey soy chicken, Honey Soy Marinade, Meal Prep Recipe

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