Here’s another quick and easy meal prep recipe to save you from having #StruggleChicken all week long! And as always, it’s easy to tweak to compliment your diet and goals. Fair warning, this will likely become one of your new go-to recipes for preparing chicken!
Ingredients for at least 12 servings of 4oz of chicken:
• 3 lbs raw chicken breast (or tenders)
o 1.5 tablespoon sesame oil
o 2/3 cup Sriracha sauce
o 1/4 cup raw, organic honey
Note: to reduce the amount of sugar in this recipe, you can use coconut sugar instead
o 1 tablespoon fresh orange zest (finely grate the peel of an orange to create the zest)
• sea salt & pepper to taste
1. Set your grill or oven to 375F.
2. In a bowl or large, sealable plastic bag, add the contents for the marinade and mix together well. Taste the marinade and customize to your liking with the ingredients and sea salt & pepper; and be careful not to add in too much more honey. The marinade should be spicy with a hint of “sweet orange” flavor.
3. Add the chicken to the bowl or bag and ensure that all the pieces are covered in the marinade. Allow to marinade for at least 30 minutes. If you marinate it in the refrigerator, allow the chicken to settle in the marinade at room temperature before cooking.
4. Place the chicken on a baking sheet or on the grill. Bake for about 15-20 minutes until the juices from the chicken run clear. Flip the chicken halfway through so each side cooks for about 8 – 10 minutes. Use any leftover marinade to baste the chicken when you flip it over – just remember, to let it cook after basting since the raw chicken marinaded in it. If you have thick pieces of chicken breasts, your cooking time will likely increase; however, I suggest slicing the chicken breasts down the middle, to make thinner pieces, to reduce overall cooking time and to ensure that the chicken is completely cooked.
o In the photos shown here, I used chicken tenders and skewered them with mini-bamboo sticks.
Approximate macros for 1 of 12:
185 calories, 26g protein, 9g carbs, 5g fat
About the Author
Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.
He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.
The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”
Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!
Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?
You can find Kevin and follow the Fit Men Cook movement online at: