Easy honey soy chicken meal prep with rice and veg — high protein, perfect for weekly lunches.
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Chicken & Seasoning
1 Tbsp (20ml) – Neutral Oil or Spray
1kg (2.2lb) – Chicken Thigh, Boneless & Skinless
2 tsp (6g) – Cornflour (Cornstarch for US)
Salt & Ground White Pepper
Sweet Soy Glaze
Spray Oil
3 – Garlic Cloves, Grated
1 tsp (5g) – Ginger, Peeled & Grated
2 1/2 Tbsp (50ml) – Low Sodium Soy Sauce
1 1/2 Tbsp (30g) – Honey
1 Tbsp (20ml) – Rice Vinegar
2 tsp (10ml) – Sesame Oil
1 tsp (5ml) – Sriracha or Chilli Flakes
Ground White Pepper
Rice
1 1/2 Cups (350g) – Jasmine Rice, Washed
550ml (550g) – Cold Water
Salt
Vegetables
1 Tbsp (20ml) – Neutral Oil or Spray
2 – Carrots, Sliced
1 – Red Bell Pepper (Capsicum), Sliced
1 – Red Onion, Sliced
2-3 – Spring Onions (Scallions), Chopped
Salt & Pepper
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