Honey Garlic Chicken & Potatoes

Honey Garlic Chicken & Potatoes

Calories: 530

Protein: 32 g

Prep Time: 10 min  |  Cook Time: 30 min

Serves: 1

Ingredients

For the Chicken

  • Boneless, skinless chicken thighs: 150 g / 5.3 oz / ~2 small thighs

  • Olive oil: 5 g / 1 tsp

  • Salt & black pepper: to taste

For the Potatoes

  • Baby or gold potatoes (cut into 1-inch chunks): 150 g / 5.3 oz (~1 medium)

  • Olive oil: 5 g / 1 tsp

  • Salt & pepper: to taste

For the Sauce

  • Garlic (minced): 3 cloves (~9 g)

  • Honey: 20 g / 1 Tbsp

  • Low-sodium soy sauce: 15 ml / 1 Tbsp

  • Apple cider or white vinegar: 5 ml / 1 tsp

  • Butter (optional for richness): 5 g / 1 tsp

  • Fresh parsley (chopped): 1 Tbsp

Directions

  1. Preheat oven to 400°F / 200°C.

  2. Sear chicken: Heat 1 tsp olive oil in an oven-safe skillet over medium-high. Season thighs with salt & pepper. Sear 2–3 min per side until golden; remove to a plate.

  3. Start potatoes: Add remaining 1 tsp oil and potatoes to the same pan. Sauté 5–6 min, stirring, until lightly browned.

  4. Make sauce: Lower heat to medium. Add butter and garlic; cook 30 sec. Stir in honey, soy sauce, and vinegar; simmer 1 min.

  5. Finish in oven: Return chicken and potatoes to the pan, spoon sauce over. Bake 12–15 min until chicken reaches 165°F / 74°C and potatoes are tender. Broil 1–2 min to caramelize if desired. Rest 2 min, sprinkle parsley, and serve.

Meal Prep Instructions

  • Batch for 3 servings: 450 g chicken thighs, 450 g potatoes, 15 g olive oil, 9 cloves garlic, 60 g honey, 45 ml soy sauce, 15 ml vinegar, 15 g butter, 3 Tbsp parsley.

  • Cook & store: Cook everything together in one large skillet or oven-safe pan. Store in airtight containers for up to 4 days.

  • Reheat: Microwave 1½–2 minutes or warm in a skillet with a splash of water to re-gloss the sauce.

Coach’s Tip

For a restaurant-style glaze, broil for 2 minutes before serving — it caramelizes the honey and makes the potatoes lightly crisp at the edges.

🌱 Vegetarian Option — Honey Garlic Seitan & Potatoes

Swap chicken for 120 g (4.2 oz) seitan, sliced into bite-sized strips. Sear 2–3 min per side in olive oil until golden, then simmer in the honey garlic sauce for 3–5 min until glazed.

Adjusted macros: ~520 kcal | 26 g protein

DinnerTameika Gentles