Honey Garlic Chicken Stir-Fry: 60g Protein, One Pan, 30 Minutes

One pan, a glaze that does all the heavy lifting, and 60 grams of protein without a single supplement scoop. The honey-garlic glaze is sweet, savory, and glossy, and it coats everything in about two minutes. This is the kind of dinner that makes meal prep feel easy.

Why it works

This dinner works because it is fast, high in protein, and cooked in one pan — and the honey-garlic glaze carries the whole dish.

The recipe

Ingredients

• 4 chicken breasts (about 2 lb), diced
• 2 lb mixed stir-fry vegetables (broccoli, peppers, snap peas)
• 3 tbsp low-sodium soy sauce, divided
• 2 tbsp honey, divided
• 4 cloves garlic, minced · ½ tsp ginger powder
• 2 tbsp rice vinegar (or lemon juice) + 1 tbsp cornstarch dissolved in ½ cup cold water
• Cooked rice or cauliflower rice, to serve

Steps

1. Spray a hot wok/pan with oil; cook vegetables 10–15 min until tender-crisp. Remove.
2. Cook diced chicken on medium heat 10–15 min until browned and 165°F inside.
3. Simmer soy sauce, honey, rice vinegar and the cornstarch slurry 1–2 min until thick and glossy.
4. Toss chicken and veg in the glaze. Serve over rice.

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Credit: Recipe inspiration: viral high-protein honey garlic chicken stir-fry short by @themealprepstop

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— Dad