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Honey Garlic Chicken Quinoa Boxes

Honey Garlic Chicken Quinoa Boxes

Sticky honey garlic chicken over fluffy quinoa with broccoli, packed into 4 meal prep boxes. About 45g protein per box, ready in 40 minutes.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 boxes
Calories: 550
Ingredients Method Notes

Ingredients
  

  • Quinoa
  • 1 1/4 cups about 220 g dry white quinoa, rinsed well
  • 2 1/2 cups 600 ml water
  • 1/4 teaspoon salt
  • Chicken
  • 1.5 lb 680 g boneless, skinless chicken breasts, cut into 1-inch (2.5 cm) pieces
  • 2 tablespoons cornstarch
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon avocado oil or any neutral oil
  • Honey garlic sauce
  • 3 tablespoons honey
  • 2 tablespoons low-sodium soy sauce
  • 4 garlic cloves minced
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1/4 cup 60 ml water
  • Broccoli
  • 4 cups about 350 g small broccoli florets
  • 1/2 tablespoon avocado oil
  • 2 tablespoons water
  • Pinch of salt
  • For the boxes
  • 1 carrot shredded, and/or 1 small cucumber, sliced (optional)
  • 2 green onions thinly sliced
  • 2 teaspoons sesame seeds
  • Lime wedges optional

Method
 

  1. Cook the quinoa. Combine the rinsed quinoa, water, and 1/4 teaspoon salt in a pot. Bring to a boil, cover, and reduce to low. Cook for 15 minutes, then turn off the heat and let it sit, covered, for 5 minutes. Fluff with a fork.
  2. Make the sauce. While the quinoa cooks, whisk together the honey, soy sauce, garlic, rice vinegar, sesame oil, and 1/4 cup water.
  3. Coat the chicken. Pat the chicken dry. Toss with the cornstarch, 1/2 teaspoon salt, and the pepper until each piece is lightly coated.
  4. Sear the chicken. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches in a single layer, 4 to 5 minutes per batch, turning once, until golden and cooked through (165°F / 74°C inside).
  5. Glaze. Return all the chicken to the pan and lower the heat to medium. Pour in the sauce and stir for 1 to 2 minutes, until it thickens and coats the chicken. Move the chicken to a plate.
  6. Cook the broccoli. Wipe out the pan and heat 1/2 tablespoon oil over medium-high heat. Add the broccoli and stir-fry for 2 to 3 minutes, until it starts to brown. Add 2 tablespoons water and a pinch of salt, cover, and steam for 1 minute. It should stay bright green and slightly crisp.
  7. Pack the boxes. Divide the quinoa, chicken, and broccoli between 4 containers. Add the carrot and cucumber if using. Top with green onion and sesame seeds.
  8. Cool before sealing. Let the boxes cool for 20 to 30 minutes with the lids off, then close and refrigerate within 2 hours of cooking.

Notes

• Chicken breast: It has the most protein. Boneless thighs also work, see Variations.
• Cornstarch: A light coating helps the chicken brown and makes the sauce thick and sticky.
• Quinoa: Rinse it under cold water for about 30 seconds to remove its natural bitter coating. Rice or brown rice also works.
• Honey: Maple syrup is an easy substitute.
• Soy sauce: Low-sodium gives you more control, since the sauce reduces.
• Garlic: Use fresh cloves. Jarred garlic tastes flatter in a sauce this simple.