High Protein Asian Braised Chicken for Meal Prep
If you’re looking for a delicious, nutritious, and easy-to-prep dish, this high protein Asian braised chicken is the answer! It’s packed with flavor and can be made in advance for quick meals throughout the week. Whether you’re aiming for a healthier lifestyle or simply want to enjoy something tasty, this recipe will not disappoint.
Recipe Overview
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 4
Ingredients
- 4 boneless, skinless chicken thighs
- 1 tablespoon vegetable oil
- 1 cup low-sodium soy sauce
- 1/2 cup chicken broth
- 1/4 cup honey
- 2 tablespoons rice vinegar
- 1 tablespoon minced garlic
- 1 tablespoon grated ginger
- 1 teaspoon sesame oil
- 1 tablespoon cornstarch
- 2 green onions, sliced (for garnish)
- Sesame seeds (for garnish)
Instructions
- In a large skillet, heat the vegetable oil over medium heat.
- Add the chicken thighs and sear them on both sides until browned, about 5 minutes per side.
- Remove the chicken from the skillet and set aside.
- In the same skillet, add the soy sauce, chicken broth, honey, rice vinegar, minced garlic, grated ginger, and sesame oil. Stir to combine.
- Bring the mixture to a simmer, then return the chicken thighs to the skillet.
- Cover and let it braise for about 30 minutes, flipping the chicken halfway through.
- After 30 minutes, remove the chicken and set it aside once more.
- In a small bowl, mix cornstarch with a tablespoon of water to create a slurry.
- Add the slurry to the sauce in the skillet, stirring constantly until the sauce thickens, about 2-3 minutes.
- Return the chicken to the skillet, coating it well with the thickened sauce.
- Serve hot, garnished with sliced green onions and sesame seeds.
Why Meal Prep with High Protein Asian Braised Chicken?
This dish not only satisfies your taste buds but also packs a protein punch. Chicken thighs are an excellent source of protein, which is essential for muscle repair and growth. The combination of soy sauce and honey provides a wonderful balance of savory and sweet, making each bite a delight.
Meal prepping this dish means you can enjoy it throughout the week, saving time and effort on busy days. With just a little planning, you can have healthy, delicious meals ready to go!
Tips for Perfect Braised Chicken
To ensure your braised chicken turns out perfectly, consider these helpful tips:
- Choose the Right Cut: Chicken thighs are recommended for braising due to their higher fat content, which keeps them juicy and tender.
- Marinate for Flavor: If time permits, marinating the chicken in the sauce for a few hours or overnight can enhance the flavors.
- Don’t Rush the Cooking: Allow the chicken to braise slowly to absorb all the delicious flavors from the sauce.
- Adjust Seasoning: Feel free to tweak the ingredients based on your taste preferences. You can add more honey for sweetness or a splash of hot sauce for heat!
Serving Suggestions
This high protein Asian braised chicken pairs wonderfully with various sides, making it a versatile addition to your meal prep arsenal. Here are some great serving suggestions:
- Steamed Rice: Serve the chicken over a bed of fluffy white rice or brown rice to soak up the delicious sauce.
- Quinoa: For a healthier option, quinoa is a fantastic substitute that adds extra protein and nutrients.
- Vegetables: Pair with steamed broccoli, snap peas, or bok choy for a colorful and nutritious meal.
- Salad: Serve alongside a refreshing Asian slaw or mixed greens to balance the richness of the chicken.
Storing and Reheating
One of the best aspects of this high protein Asian braised chicken is its ability to store well. After cooking, let the chicken cool completely before transferring it to airtight containers. It can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.
When you’re ready to eat, reheat it in a microwave or on the stovetop until warmed through. If frozen, it’s best to thaw overnight in the fridge before reheating.
Frequently Asked Questions
1. Can I use chicken breasts instead of thighs?
Yes, you can use chicken breasts; however, they may turn out drier than thighs. Consider marinating them longer or using a lower cooking temperature.
2. Is this recipe gluten-free?
To make this dish gluten-free, substitute regular soy sauce with tamari or coconut aminos.
3. Can I add vegetables to the braise?
Absolutely! Adding vegetables like carrots or bell peppers during the last 15 minutes of cooking can enhance the dish and provide more nutrients.
4. What can I serve with braised chicken for meal prep?
Alongside the chicken, consider steamed rice, quinoa, or a fresh salad. These options complement the flavors and make for a complete meal.
Conclusion
This high protein Asian braised chicken for meal prep is not just a delicious choice; it’s a smart one too. By preparing this dish ahead of time, you’re setting yourself up for success during those busy weekdays. So gather your ingredients, follow the recipe, and enjoy the benefits of meal prep with this tasty dish!
