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Sheet-Pan Honey-Garlic Chicken and Broccoli Meal Prep
Asian-American

Sheet-Pan Honey-Garlic Chicken and Broccoli Meal Prep

Bite-sized chicken and broccoli roasted on one pan in a sticky honey-garlic-soy glaze, portioned over rice. An easy high-protein meal-prep that reheats well all week.

35 min
Total time
4
Servings
15 min
Prep
20 min
Cook
beginnerlunchhigh-proteindairy-freemeal-prep
Source: Classic honey-garlic chicken and broccoli meal prep

Ingredients

4 servings
  • 680 g boneless skinless chicken breast, cut into 2.5 cm pieces
  • 400 g broccoli florets
  • 60 ml low-sodium soy sauce, or tamari for gluten-free
  • 60 ml honey
  • 4 cloves garlic, minced
  • 10 g fresh ginger, grated
  • 15 ml rice vinegar
  • 10 ml sesame oil
  • 15 ml olive oil
  • 8 g cornstarch
  • 600 g cooked rice, for serving
  • 8 g sesame seeds, to garnish

Make it your way

Instructions

Plan my prep
  1. Step 1.Heat the oven to 220 C (425 F) and line a large sheet pan with parchment.
  2. Step 2.Whisk together the soy sauce, honey, garlic, ginger, rice vinegar, sesame oil, and cornstarch to make the glaze.
  3. Step 3.Toss the chicken pieces with half the glaze, then spread them on one side of the pan.
  4. Step 4.Toss the broccoli with the olive oil and a pinch of salt and spread it on the other side of the pan.
  5. Step 5.Roast 12 minutes, then remove the pan and drizzle the remaining glaze over the chicken, tossing to coat.
  6. Step 6.Return to the oven for 6 to 8 more minutes, until the chicken reaches 74 C (165 F) and the broccoli edges char.
  7. Step 7.Divide the rice among 4 containers and top each with chicken and broccoli, then spoon over any pan glaze.
  8. Step 8.Garnish with sesame seeds. Refrigerate up to 4 days.

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