HONEY GARLIC CHICKEN Meal Prep for WEIGHT LOSS and MUSCLE GAIN

Honey Butter Garlic Chicken

Step 1: Prepare the Chicken [00:00]

Slice 1 kilo of boneless skinless chicken breast into thin strips and then dice into medium to large chunks for even cooking.

Step 2: Prepare Garlic and Ginger [00:00]

Split 10 cloves of garlic into 4 and 6. Grate the 10 g of ginger and mix with the 4 cloves of garlic for seasoning.

Step 3: Marinate the Chicken [00:00]

In a bowl, combine the diced chicken, 60 ml of low sodium soy sauce, the grated garlic and ginger, and season with white pepper. Mix well to coat the chicken.

Step 4: Dust the Chicken [00:00]

Add 100 g of corn flour to the chicken and dust lightly. Place it on a baking tray lined with parchment paper and lightly spray with oil.

Step 5: Cook the Chicken [00:00]

Cook the chicken in an air fryer or oven, following the recommended cooking times and temperatures.

Step 6: Cook the Rice [00:00]

In a saucepan, add 300 g of jasmine rice and 550 ml of cold water. Add salt to taste, stir, and bring to a boil. Once boiling, reduce heat to low, cover, and cook for 12 minutes undisturbed.

Step 7: Prepare the Honey Garlic Sauce [00:00]

In a large pan over medium-high heat, melt 28 g of unsalted butter. Add the 4 cloves of grated garlic and cook until fragrant. Then, add 60 ml of low sodium soy sauce and 60 ml of chicken or vegetable stock. Bring to a simmer.

Step 8: Thicken the Sauce [00:00]

Add 1 g of dried chili flakes (optional) and a cornflour slurry made from 1.5 teaspoons of cornflour mixed with 3 teaspoons of cold water. Stir until the sauce thickens, about 30-45 seconds.

Step 9: Add Honey [00:00]

Stir in 30 g of honey and cook for an additional 30 seconds.

Step 10: Combine Chicken and Sauce [00:00]

Remove the chicken from the air fryer or oven and mix it into the honey garlic sauce until well coated.

Step 11: Finish the Rice [00:00]

Turn off the heat for the rice and let it sit for 4 minutes. Fluff with a spatula or fork before serving.

Step 12: Serve [00:00]

Serve the honey garlic chicken over the fluffy rice and garnish with sesame seeds and chopped spring onion if desired.