High Protein Honey Soy Chicken Meal Prep

De Chef Jack Ovens · 40 min

Ingredientes

Preparación

1. Preheat the air fryer to 200°C (400°F).
2. Toss the diced potatoes with peanut oil, salt and pepper. Air fry for 20–25 minutes, shaking the basket halfway, until golden and crisp.
3. Heat the peanut oil in a large pan over medium heat. Add the green beans, season with salt and pepper, and cook 3–4 minutes until just tender. Add the garlic and cook 20–30 seconds until fragrant. Set the beans aside.
4. Coat the chicken thighs with peanut oil, smoked paprika, onion powder, salt and pepper. Raise the heat to medium-high and sear 5–6 minutes per side until deeply golden and cooked through. Remove from the pan.
5. Lower the heat to medium. Add the soy sauce, chicken stock, honey, garlic, sesame oil and vinegar and bring to a gentle simmer.
6. Stir in the cornflour slurry and cook 2–3 minutes until thick and glossy.
7. Return the chicken to the pan and turn it in the glaze until it reduces and caramelises briefly.
8. Divide the potatoes among 5 × 750 ml containers. Add the green beans as a separate layer, then the glazed chicken, spooning over any leftover glaze.
9. Let cool completely before sealing and refrigerating.

Resumido del vídeo de Chef Jack Ovens. Míralo para los detalles.

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