If you love flavorful meals that are also healthy and easy to make, this Honey Butter Garlic Chicken is for you! With crispy chicken coated in a rich honey butter garlic sauce, this dish is the perfect balance of savory and sweet. Whether you’re meal prepping for the week or just need a quick dinner, this recipe is not only delicious but also packed with protein. Let’s get cooking!
Method
Start by preparing the chicken. Dice the skinless and boneless chicken breast into small, bite-sized pieces. In a large mixing bowl, combine 30ml soy sauce, 1 tsp each of white and black pepper, 5g minced garlic, and 5g minced ginger. Add the diced chicken to this mixture and toss everything together until the chicken is evenly coated in the seasoning. After the chicken is coated, sprinkle 100g of potato starch over it, ensuring each piece is well-coated. The potato starch will help create that crispy texture when cooked. If you’re using an air fryer, lightly spray the chicken with cooking oil to ensure it crisps up well. For pan frying, add a bit of oil to the pan and heat it over medium-high heat. Cook the chicken for about 6-7 minutes per side, or until it is golden brown and cooked through.
While the chicken is cooking, move on to preparing the honey butter sauce. In a saucepan, melt 35g of light butter over medium heat. Once the butter is melted, add the 4 diced garlic cloves to the pan and sauté them for about 1-2 minutes, or until they become fragrant. Then, stir in 75ml soy sauce, 75ml water, and 30g of brown sugar stevia. Let the sauce simmer for a few minutes, allowing the flavors to combine. Once the sauce has come together, add 45g of honey and mix it well. To thicken the sauce, create a cornstarch slurry by mixing 1 tsp cornstarch with a little cold water, then stir this mixture into the sauce. Continue simmering until the sauce thickens to your desired consistency. If you prefer a bit of heat, add red chili flakes to the sauce to taste.
Once the chicken is cooked and the sauce has thickened, add the chicken to the saucepan with the honey butter sauce. Toss the chicken pieces in the sauce, making sure they’re all coated in the rich, flavorful sauce. Finally, serve the honey butter garlic chicken over the cooked white rice, dividing the chicken and rice into four equal portions. If you prefer, you can add extra sauce on top for an even richer flavor.
Necessary Tools
- Knife and cutting board
- Mixing bowls
- Spoon or spatula
- Frying pan or air fryer (for cooking the chicken)
- Measuring spoons
- Saucepan (for the honey butter sauce)
- Whisk
- Cooking spray
Easy & Healthy Honey Butter Garlic Chicken: A High Protein Meal Prep Delight!
Cuisine: AmericanDifficulty: Easy4
servings10
minutes25
minutes35
minutesIngredients
For the Chicken:
700g Diced Skinless & Boneless Chicken Breast (raw weight)
30ml Soy Sauce (Kikkoman Salt Reduced Soy Sauce)
1 tsp White & Black Pepper
5g Minced Garlic
5g Minced Ginger
100g Potato Starch (not all used – about half sticks to chicken)
35g Light Butter (Nuttelex Light)
For the Honey Butter Sauce:
4 Diced Garlic Cloves
75ml Soy Sauce
75ml Water
30g Brown Sugar Stevia (Natvia Gold)
Red Chilli Flakes (optional)
1 tsp Cornstarch mixed with cold water (for thickening)
45g Honey (Capilano Hot Chilli Honey or your choice)
For the Rice:
700g Cooked White Rice (175g per serving – adjust as needed)
Directions
- Prepare the Chicken: Begin by dicing the chicken breast into small, bite-sized pieces. In a mixing bowl, combine the soy sauce, white and black pepper, minced garlic, and ginger. Add the chicken pieces and toss until evenly coated. Next, sprinkle the potato starch over the chicken and coat each piece thoroughly. The potato starch will help make the chicken crispy when cooked.
- Cook the Chicken: If you’re using an air fryer, spray the chicken evenly with light cooking oil spray. Air fry the chicken at 200°C (400°F) for about 15-20 minutes, flipping halfway through to ensure it cooks evenly and becomes golden and crispy. If you’re using a pan, heat a little oil in a frying pan over medium heat and cook the chicken until golden brown and cooked through, about 6-7 minutes per side.
- Make the Honey Butter Sauce: While the chicken is cooking, prepare the sauce. In a saucepan, melt the light butter over medium heat. Add the diced garlic and cook for a minute or two until fragrant. Stir in the soy sauce, water, and brown sugar stevia. Allow the sauce to simmer for a few minutes, then add the honey. In a small bowl, mix the cornstarch with a little cold water to make a slurry, and add it to the sauce. Let the sauce simmer until it thickens to your desired consistency. Add red chili flakes if you want a bit of heat.
- Assemble the Dish: Once the chicken is cooked and the sauce is ready, add the crispy chicken to the saucepan with the honey butter sauce. Toss the chicken in the sauce until it’s fully coated. Serve the chicken over a bed of cooked white rice, dividing the chicken and rice evenly between the four servings.
Notes
- Coating the Chicken: When using potato starch, make sure the chicken pieces are well-coated for that extra crispy texture. The starch helps, but don’t overdo it – just a light dusting is perfect.
- Cooking the Chicken: Make sure to flip the chicken halfway through cooking for even crispiness. If you’re air frying, a quick spray of oil after flipping helps make sure all areas are evenly crisped.
- Adjusting the Sauce: The honey butter sauce can be adjusted to suit your sweetness preference. If you prefer a sweeter sauce, add more honey. If you like it spicier, feel free to add extra chili flakes.
Serving Suggestions
- For a fuller meal: Serve with some steamed veggies on the side for a complete, balanced meal.
- For extra flavor: Add a drizzle of extra honey butter sauce on top for an extra rich taste.
- For meal prep: Divide the rice and chicken into separate containers for an easy, high-protein lunch or dinner throughout the week!
Fun Fact
Did you know that honey isn’t just sweet, but it also has natural antibacterial properties? It’s been used for centuries in medicine and is a great addition to any meal for a touch of sweetness and health benefits.
Conclusion
This Honey Butter Garlic Chicken is everything you want in a meal: easy to make, full of flavor, and packed with protein! Whether you’re meal prepping for the week or just in need of a quick dinner, this dish will leave you satisfied. The crispy chicken, sweet honey butter sauce, and the option to pair it with rice make it a winning combination. Enjoy this high-protein, healthy meal that tastes like a treat!
