Miso paste ferments for 18 months at exactly 77°F, which is why it tastes like umami concentrate.
50G Protein Sticky Miso Chicken Prep Boxes
Dive into these irresistible Sticky Miso Chicken Prep Boxes that pack a whopping 50g of protein! With tender chicken marinated in a savory miso glaze, complemented by vibrant veggies and fluffy brown rice, these meal prep gems are as delicious as they are nutritious. Perfect for fueling your day, they make healthy eating a breeze!
Prep
15
min
Cook
30
min
Serves
3
people
Level
intermediate
📝 Ingredients
Serves 3🥬Fresh Produce(7)
- 1 cucumber (deseeded + diced)
- 2 garlic cloves (minced)
- 1/2 garlic clove
- 1 tsp grated ginger (5 ml)
- juice of 1 lime & zest
- 4 spring onions (chopped)
- 2 spring onions
🥩Meat & Seafood(1)
- 350g mini chicken breast fillets (M&S) (0.77 lbs)
🫙Pantry Staples(7)
- 250g cooked brown rice (cooled) (8.82 oz)
- 2 tsp honey (10 ml)
- 1 tsp honey (5 ml)
- soy sauce + rice vinegar to seasonoptional
- 1 tbsp tahini (15 ml)
- 1 tbsp toasted sesame oil (15 ml)
- 1 tsp toasted sesame oil (5 ml)
🧂Spices & Seasonings(2)
- a large handful of coriander (chopped)
- generous salt + pepper
🍯Sauces & Condiments(2)
- 2 tsp white miso (10 ml)
- 2 tbsp soy sauce (30 ml)
📦Other(2)
- 160g edamame (5.65 oz)
- 2 tbsp Greek yoghurt (M&S) (30 ml)
👨🍳 Instructions
- 1
Mix the miso, honey, soy sauce, garlic, ginger and toasted sesame oil. Season with salt and pepper. Add the chicken & marinate for 15–20 minutes.
- 2
Air fry at 200C or pan-fry over a medium heat, turning regularly, until cooked, sticky and golden. Set aside to cool slightly.
- 3
Blend the edamame, tahini, Greek yoghurt, lime juice, honey and spring onions. Season and adjust to taste.
- 4
Mix the cooled brown rice with the cucumber, spring onions & coriander. Season with soy sauce & rice vinegar to taste.
- 5
Divide the rice salad between three containers, top with the sticky miso chicken, add a dollop of edamame hummus and finish with pumpkin seeds.
- 6
Store sealed in the fridge for up to 3 days.
💡 Pro Tips
- ✓Marinate the chicken for exactly 15-20 minutes because miso's enzymes begin breaking down proteins after 20 minutes, creating a mushy texture that won't crisp properly.timing15-20 minutes
- ✓Air fry at 200°C (392°F) rather than higher temperatures because miso and honey caramelize rapidly above 200°C, burning before the chicken reaches 74°C internal temperature.technique200°C maximum
- ✓Cool the chicken completely before assembling prep boxes because residual heat creates steam that increases container humidity to 85%+, making the coating soggy within 6 hours.timing85% humidity
- ✓Add rice vinegar to the rice salad at a 3:1 ratio with soy sauce to create acidity that prevents rice from absorbing excess moisture and becoming mushy during storage.ingredient3:1 ratio
- ✓Store pumpkin seeds separately or add just before eating because their oils migrate into other components within 24 hours, reducing their crunch by 70%.technique70% crunch reduction
Share this recipe
Prep
15
min
Cook
30
min
Serves
3
people
Level
intermediate
Share this recipe
Miso paste ferments for 18 months at exactly 77°F, which is why it tastes like umami concentrate.
50G Protein Sticky Miso Chicken Prep Boxes
Dive into these irresistible Sticky Miso Chicken Prep Boxes that pack a whopping 50g of protein! With tender chicken marinated in a savory miso glaze, complemented by vibrant veggies and fluffy brown rice, these meal prep gems are as delicious as they are nutritious. Perfect for fueling your day, they make healthy eating a breeze!
📝 Ingredients
Serves 3🥬Fresh Produce(7)
- 1 cucumber (deseeded + diced)
- 2 garlic cloves (minced)
- 1/2 garlic clove
- 1 tsp grated ginger (5 ml)
- juice of 1 lime & zest
- 4 spring onions (chopped)
- 2 spring onions
🥩Meat & Seafood(1)
- 350g mini chicken breast fillets (M&S) (0.77 lbs)
🫙Pantry Staples(7)
- 250g cooked brown rice (cooled) (8.82 oz)
- 2 tsp honey (10 ml)
- 1 tsp honey (5 ml)
- soy sauce + rice vinegar to seasonoptional
- 1 tbsp tahini (15 ml)
- 1 tbsp toasted sesame oil (15 ml)
- 1 tsp toasted sesame oil (5 ml)
🧂Spices & Seasonings(2)
- a large handful of coriander (chopped)
- generous salt + pepper
🍯Sauces & Condiments(2)
- 2 tsp white miso (10 ml)
- 2 tbsp soy sauce (30 ml)
📦Other(2)
- 160g edamame (5.65 oz)
- 2 tbsp Greek yoghurt (M&S) (30 ml)
👨🍳 Instructions
- 1
Mix the miso, honey, soy sauce, garlic, ginger and toasted sesame oil. Season with salt and pepper. Add the chicken & marinate for 15–20 minutes.
- 2
Air fry at 200C or pan-fry over a medium heat, turning regularly, until cooked, sticky and golden. Set aside to cool slightly.
- 3
Blend the edamame, tahini, Greek yoghurt, lime juice, honey and spring onions. Season and adjust to taste.
- 4
Mix the cooled brown rice with the cucumber, spring onions & coriander. Season with soy sauce & rice vinegar to taste.
- 5
Divide the rice salad between three containers, top with the sticky miso chicken, add a dollop of edamame hummus and finish with pumpkin seeds.
- 6
Store sealed in the fridge for up to 3 days.
💡 Pro Tips
- ✓Marinate the chicken for exactly 15-20 minutes because miso's enzymes begin breaking down proteins after 20 minutes, creating a mushy texture that won't crisp properly.timing15-20 minutes
- ✓Air fry at 200°C (392°F) rather than higher temperatures because miso and honey caramelize rapidly above 200°C, burning before the chicken reaches 74°C internal temperature.technique200°C maximum
- ✓Cool the chicken completely before assembling prep boxes because residual heat creates steam that increases container humidity to 85%+, making the coating soggy within 6 hours.timing85% humidity
- ✓Add rice vinegar to the rice salad at a 3:1 ratio with soy sauce to create acidity that prevents rice from absorbing excess moisture and becoming mushy during storage.ingredient3:1 ratio
- ✓Store pumpkin seeds separately or add just before eating because their oils migrate into other components within 24 hours, reducing their crunch by 70%.technique70% crunch reduction