Are you tired of boring, bland meal prep that leaves you dreading lunchtime? Get ready to revolutionize your weekly cooking with this irresistible Glazed Chicken Meal Prep that combines restaurant-quality flavor with home-kitchen convenience. Imagine tender, golden-brown chicken thighs glazed with a perfectly balanced sweet and savory sauce, served over fluffy rice – all prepared in just 40 minutes and ready to fuel your entire week!
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 4 chicken thighs
- 1/4 cup soy sauce
- 1/4 cup honey
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Cooked rice or quinoa for serving
Instructions
- Prepare the marinade by whisking together soy sauce, honey, minced garlic, olive oil, salt, and pepper in a medium mixing bowl.
- Pat chicken thighs dry with paper towels to ensure even seasoning and better browning.
- Place chicken thighs in a large resealable plastic bag or shallow dish and pour the marinade over them, ensuring each piece is thoroughly coated.
- Cover and refrigerate for at least 30 minutes, or ideally 2-4 hours to allow flavors to penetrate the meat.
- Preheat oven to 425°F (218°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup.
- Remove chicken from marinade, letting excess drip off, and arrange thighs on the prepared baking sheet skin-side up.
- Bake in preheated oven for 20-25 minutes, or until internal temperature reaches 165°F (74°C) and skin is golden and crispy.
- While chicken is cooking, prepare rice or quinoa according to package instructions.
- Once chicken is done, let it rest for 5 minutes to allow juices to redistribute.
- Divide rice or quinoa into four meal prep containers, top each with a glazed chicken thigh.
- Allow meals to cool completely before sealing and refrigerating. These will keep fresh for 3-4 days.
Tips
- Always pat chicken dry before marinating to ensure the most incredible caramelization and crispy skin.
- For maximum flavor, marinate chicken for at least 2 hours, but no more than 8 hours to prevent the meat from becoming too salty.
- Use a meat thermometer to guarantee perfectly cooked chicken – 165°F is your magic number for safe and juicy meat.
- Let the chicken rest after cooking to redistribute those delicious juices and maintain maximum tenderness.
- For meal prep, invest in high-quality, leak-proof containers to keep your meals fresh and appetizing throughout the week.
- If you prefer a deeper glaze, brush extra marinade on the chicken during the last 5 minutes of baking for an extra layer of flavor.
Nutrition Facts
Calories: 159kcal
Carbohydrates: g
Protein: 6g
Fat: g
Saturated Fat: g
Cholesterol: mg
