Description
A healthy, high-protein meal prep alternative to takeout that features juicy chicken thighs, tender-crisp broccoli, and a savory garlic-ginger sauce, all ready in 30 minutes.
Ingredients
Scale
- 2 pounds boneless, skinless chicken thighs
- 2 tablespoons avocado oil or olive oil
- 1 teaspoon garlic powder
- Salt and black pepper to taste
- 1/4 cup soy sauce (low-sodium recommended)
- 1/2 cup chicken broth (low-sodium)
- 2 tablespoons oyster sauce
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 3 cloves garlic, minced
- 1 tablespoon fresh grated ginger
- 1 tablespoon cornstarch mixed with 1 tablespoon water
- 2 large heads broccoli, cut into florets (approx. 600g)
- 2 cups cooked jasmine rice
- Optional: Red pepper flakes, green onions, sesame seeds
Instructions
- Pat chicken thighs dry and season generously with salt, pepper, and garlic powder.
- In a small bowl, whisk together soy sauce, chicken broth, oyster sauce, honey, rice vinegar, minced garlic, and grated ginger. Set aside.
- Heat avocado oil in a large skillet over medium-high heat. Sear chicken thighs in a single layer for 3-4 minutes per side until golden brown. Remove chicken from pan and set aside.
- Reduce heat to medium. Add broccoli florets to the skillet with 1/4 cup water. Cover and steam for 3-4 minutes until tender-crisp. Uncover and cook 1 more minute to evaporate water. Remove broccoli and set aside.
- Reduce heat to medium-low. Pour the prepared sauce into the skillet and simmer for 1-2 minutes.
- Whisk the cornstarch slurry and slowly pour it into the simmering sauce while stirring constantly. Cook until the sauce thickens and coats the back of a spoon.
- Return chicken and broccoli to the skillet. Toss to coat in sauce and let sit for 1 minute until chicken is cooked through (165°F).
- Divide cooked rice among meal prep containers. Top with chicken and broccoli mixture, spoon extra sauce over the top, and garnish with green onions and sesame seeds if desired.
Notes
Chicken thighs stay juicier than breasts for meal prep. Steam broccoli gently to keep it bright green and crisp. Cool food completely before refrigerating to prevent condensation. Add a splash of water when reheating to keep the chicken moist.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl with rice
- Calories: 480
- Sugar: 12
- Sodium: 680
- Fat: 16
- Saturated Fat: 3
- Carbohydrates: 45
- Fiber: 4
- Protein: 38
Keywords: chicken and broccoli, meal prep, high protein, healthy dinner, takeout alternative, keto friendly, low carb option, quick meals