Chicken Meal Prep Ideas For Weight Gain – This Honey Sriracha Chicken Prep Meal Bowl is a delicious lunch idea. An easy sauce to make with just 3 ingredients!
Preheat the oven to 425 F. Add the eggs and flour to two separate bowls. Dip the chicken in the egg, then coat in the flour, shaking to remove the extra flour.
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Grease a non-stick sheet with cooking spray or olive oil (about 1/2 tsp) and then add the chicken pieces, leaving some space for the broccoli at one end. Bake in the oven for 10 minutes.
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While the chicken is cooking, make the rice in a rice cooker or according to the instructions on the package (you need enough rice for two parts). Chop the broccoli florets.
Remove the chicken from the oven and flip, then add the broccoli and drizzle with olive oil (about 1/2 tbsp) and season with salt and pepper. Put it back in the oven for another 10 minutes.
Remove the chicken from the oven and pour over the sauce to coat. Add all ingredients to a prep dish and top with green onions and sesame seeds (optional). Serve and enjoy!
Rice and broccoli is an easy chicken prep recipe, but you can get creative with the side dishes you add to this honey sriracha chicken.
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If you want to make this dish low carb, leave out the rice and add chicken or broccoli, or use cauliflower rice instead of regular rice. You can also add other vegetables such as red pepper.
This is a versatile recipe where you can throw in a veggie crisper and add whatever you have on hand. Most of the vegetables will cook in the last 10 minutes in the oven along with the chicken, so there is no need to mash or fry anything. Go ahead and create!
The honey sriracha sauce for this chicken meal prep recipe is super easy and uses pantry ingredients you probably already have. All you need is ketchup, honey and sriracha. Mix the ingredients and you have a simple and delicious soup!
Honey sriracha chicken provides the perfect combination of sweet and spicy. You get sweetness from honey and soy sauce, and spiciness from sriracha.
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Honey sriracha sauce is spicy, so if you want to reduce the heat, use 2 Tbsp. sriracha on the full 1/3 cup.
Once you’ve cooked and collected the honey sriracha to prepare the dish, it will keep in the refrigerator for up to 5 days. Keep everything together in a glass food preparation container – that way, when you’re ready to enjoy, you only have to pull one out of the fridge and stick it in the microwave for 1 to 2 minutes. I recommend sprinkling some water over the rice before cooking to prevent it from drying out.
While you can’t freeze this dish for full meal prep, you can store the cooked sriracha honey in a freezer-safe container or Ziploc bag for up to three months. Let the chicken thaw in the refrigerator overnight before reheating.
My meal planning service, Dinner Prep Pro, takes the guesswork out of it and helps you get dinner on the table in 15 to 20 minutes every night. My meal prep only takes 1 hour a week!
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Store leftovers in the refrigerator for up to 5 days. Put back in the microwave for 1-2 minutes.
Calories: 455 kcal (23%) Carbohydrates: 67 g (22%) Proteins: 24 g (48%) Fat: 10 g (15%) Saturated Fat: 2 g (13%) Polyunsaturated Fat: 2 g Monounsaturated Fat monounsaturated: 5 g Cholesterol: 105 mg (35%) Sodium: 460 mg (20%) Potassium: 361 mg (10%) Fiber: 2 g (8%) Sugar: 10 g (11%) Vitamin A: 500 IU (10%) Vitamin C: 32.2 mg (39%) Calcium: 30 mg (3%) iron: 3.6 mg (20%)
Hi, my name is Taylor! I am the founder of Girl on Bloor, a food blog where I share healthy recipes for busy people. I’m a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I have 10 years of experience in food production, as well as a Masters degree in journalism, and you can find my work on the internet featured in publications such as Buzzfeed, HuffPost, Women’s Health, Reader’s Digest and others. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share meal planning techniques and easy meal prep tips and recipes. Be sure to check out my first guide to meal prep and follow me on Facebook, YouTube and Instagram for the latest recipes and meal prep tips!
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We are participants in the Amazon Services LLC Associates Program, an affiliate marketing program designed to provide a way to earn money by linking to Amazon.com and affiliate sites. Korean-Inspired Korean-Inspired Meal Prep Bowl is a healthy lunch idea. made with chicken thighs, sesame coleslaw and jasmine rice!
Here’s how to make this Korean inspired chicken bake – it’s easy and requires very little cooking time!
The key to making a quick Korean inspired chicken bake is to start making the sides when the chicken is cooking – this way you cut down on cooking time. You can also make the sides ahead of time.
It’s really that easy?! Just mix the sauce beforehand in a large bowl, and marinate the chicken for 10-15 minutes. You don’t need much time for the flavor to stick to the chicken, especially since the sesame oil brings out its strong flavor. Honey balances the soy sauce, while garlic and ginger add a special zing to the chicken.
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If you want a thicker sauce, you can add some cornstarch to the marinade. Add 1 tablespoon of cornstarch while mixing the marinade, then add the chicken and grill or roast as usual.
If you want to keep this dish low in carbs, you can replace the rice with steamed broccoli or cauliflower rice.
Of course! Feel free to use chicken drumsticks or chicken breasts – the cooking time will change as follows:
If it were up to me, I would order BBQ all year round. I swear any cut of meat is absolutely delicious. If you have a choice, I would highly recommend grilling these chicken thighs as you will get a smoky flavor that complements the ketchup and sesame.
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You may find that mixing in cornstarch helps the marinade better for the chicken and this may be a better choice for cutting the chicken.
If you are preparing this Bowl Prep Meal Chicken for the week of work, I advise you not to add the dressing to the coleslaw until the time you are going to eat it – wrap the dish in a small separate bowl and drain. afternoon.
Alternatively, you can use store-bought sesame sauce if you’re lazy and already have it. I LOVE Renee’s Asian Sesame Dressing and it’s the one we often use when pairing our chicken and salads so don’t be afraid to look for a clean dressing to save time.
I highly recommend that you get a rice cooker – this method is hands-free so you can make the marinade and sesame slaw and then have the rice cook in the background. I have included the ratio of water to rice below. Jasmine rice also adds a nice flavor to this recipe but you can use plain rice instead. The ratio of water to rice can be different for different types of rice, so be sure to think and Google the ratio if you decide to use a different rice.
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You can add a little sriracha or chili flakes to increase the spice level of the chicken, and if you’re really looking for an authentic Korean flavor, you can also use gochugang, a Korean pepper paste.
This chicken will go with any dish, it’s versatile! I like to mix it with rice and rice, but it’s the same with broccoli, cauliflower rice, rice noodles, buckwheat noodles, fried vegetables… Sometimes I like to serve this food on top of Chinese cooked and I cut up the chicken and add another. roasted vegetables.
You can also make chicken and pair it with a cucumber salad, like I served it with these Korean inspired chicken wings.
My meal planning service, Dinner Prep Pro, takes the guesswork out of it and helps you get dinner on the table in 15 to 20 minutes every night. My meal prep only takes 1 hour a week!
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Store this dish in the fridge for up to 5 days – I usually eat it cold but you can pack the coleslaw separately so you can microwave the chicken and rice. Not at all