Macro-Friendly Honey Garlic Chicken & Rice
Check out our FREE 101 recipe macro-friendly cookbook
Counter Investor/Collaborator Tom Walsh
Macro-Friendly, High Protein Honey Garlic Chicken and Rice
Stealth Health 500 Calorie Meal Prep Series
Per serving (makes 5)
495 Calories
37g Protein
59g Carbs
13g Fat
Ingredients:
28oz chicken breast, cubed
Marinade:
1 tablespoon chili crisp
1 tablespoon garlic powder
1/2 tablespoon pepper
1/2 tablespoon gochugaru*
2 tablespoons soy sauce
1 tablespoon avocado oil
*you can sub in red chili flakes if you can’t find/don’t have gochugaru
Honey garlic sauce:
2 tablespoons soy sauce
1 teaspoon minced garlic
1 tablespoon chili crisp
1 tablespoon sesame oil
4 tablespoons honey
1 tablespoon mirin
1/2 tablespoon gochugaru
650g cooked rice (280g dry weight)
1/2 cup chopped green onion
1/2 cup onions
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Hey everyone! I'm so excited to share more about this incredible macro-friendly honey garlic chicken and rice recipe. If you're anything like me, you're always on the hunt for meals that taste amazing but also hit those 'stealth health' goals without feeling like diet food. This high-protein garlic chicken dish is seriously a game-changer for anyone doing macro counting or just trying to eat healthier without sacrificing flavor. Why This Recipe is a Macro-Friendly Dream Come True First off, let's talk about why this is my go-to. As someone who carefully tracks my macros, finding a dish that delivers on taste AND nutrition is key. This recipe truly shines as a low calorie, high protein option. Each serving is perfectly balanced, coming in at around 495 calories, with a whopping 37g protein, 59g carbs, and just 3g fat. That protein punch from the chicken breast keeps me full and satisfied, which is essential for managing hunger and supporting muscle growth. It’s hard to believe something so flavorful can be so perfectly aligned with my fitness journey! Mastering Macro Counting with Honey Garlic Chicken & Rice For those of you into macro counting, this recipe simplifies things immensely. The exact breakdown is provided, making it super easy to log. But beyond just logging, understanding the ingredients helps you tweak it for your specific needs. For instance, the recipe uses soy sauce, honey, minced garlic, and chili crisp to create that irresistible honey garlic flavor. If you're looking to slightly lower carbs, you could adjust the amount of honey or use a sugar-free alternative, though the provided amount is already quite balanced. The healthy fats from avocado oil and sesame oil add flavor depth without overdoing it. And with 650g cooked rice, you get a great source of complex carbohydrates to fuel your day. My Top Tips for Efficient Meal Prep This honey garlic chicken is designed for meal prep, making Sundays my favorite cooking day! I usually double the batch to have meals ready for the entire week. The beauty of this dish is how well it stores and reheats. I portion out the chicken & rice into individual containers, and it stays fresh and delicious. For an extra pop of freshness, sometimes I add some freshly chopped green onions or a sprinkle of sesame seeds right before eating. Having these ready-to-go, high protein garlic chicken meals in my fridge means I'm less likely to reach for unhealthy options when hunger strikes. Ingredient Swaps and Customizations One of the things I love about cooking is making recipes my own. While the original calls for gochugaru (Korean chili flakes), the recipe wisely suggests red chili flakes as a substitute if you can't find it – super helpful! You can also play with the amount of chili crisp for more heat. If you're looking to boost your veggie intake, stir-frying some broccoli or bell peppers with the chicken before adding the sauce would be fantastic. For different textures, you could try brown rice instead of white, just be mindful of how that might slightly alter the macro count. Using mirin adds a subtle sweetness and glaze, but a splash of rice vinegar can work in a pinch if you don't have it. Honestly, if you're looking for a delicious, satisfying, and genuinely easy high-protein meal prep recipe that perfectly fits your macro goals, you absolutely have to try this Honey Garlic Chicken & Rice. It’s become a staple in my routine, and I bet it will in yours too!












































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