Start with the rice and broccoli

1. Take two pots and add cold water to both.

2. Bring both pots to a boil.

3. Once the first pot is boiling, add the jasmine rice, stir once, reduce the heat to low, cover, and let it cook in the background until fully cooked (10–15 minutes, depending on rice).

4. In the second pot, add the broccoli once the water is boiling.

   • For crunchy broccoli: cook for 1–2 minutes.

   • For soft broccoli: cook for 4–6 minutes.

5. Drain the broccoli and immediately transfer it to cold water for 30–60 seconds to stop the cooking process.

6. Drain again and set the broccoli aside in a bowl.

Cook the chicken

1. Heat a pan or wok on high heat and add olive oil. Allow the oil to heat for 30–60 seconds.

2. Add the chicken and season with sea salt.

3. Cook the chicken for 5–8 minutes, turning occasionally, until it develops a slight golden crust and is fully cooked inside.

4. Transfer the cooked chicken into a separate bowl and set aside.

Prepare the sauce and thickener

1. In a bowl, combine the honey, soy sauce, rice vinegar, toasted sesame oil, chili flakes, and grated garlic. Mix well until fully combined.

2. In a separate small bowl, mix cornstarch, cold water, and sea salt until smooth and lump-free.

Finish the sauce and combine

1. Place the pan or wok back on medium-high heat.

2. Pour the sauce into the pan and stir continuously for 1–2 minutes until it begins to bubble and foam.

3. Slowly add the cornstarch mixture while stirring constantly.

4. Continue stirring for 30–60 seconds until the sauce thickens to a honey-like consistency.

5. Remove the pan from the heat and stir in the sesame seeds until evenly distributed.

6. Add the cooked chicken back into the pan and mix for 30–60 seconds until all pieces are fully coated in the sauce.

Assemble the meal prep containers

1. By now, the rice and broccoli should be ready. Fluff the rice with a fork.

2. Evenly distribute the rice, broccoli, and chicken into your meal prep containers according to the selected serving size.

3. Top with sesame seeds and spring onions.

Cool, label, and store

1. Let the meals cool for about 5 minutes before sealing.

2. Seal the containers.

3. Use a white crayon pencil to write the meal name and preparation date on each container.

4. Store the meals as follows:

   • Fridge: Up to 2–3 days while maintaining best taste and texture.

   • Freezer: Up to 3 months when sealed properly.

Reheat / Warm Up

From the fridge:

• Reheat in the microwave for 2–3 minutes, stirring halfway if possible.

• Alternatively, reheat in the oven at low heat until warmed through.

From the freezer:

• For best results, thaw overnight in the fridge.

• Once thawed, reheat in the microwave or oven until hot throughout.

• If reheating directly from frozen, use the microwave’s defrost setting first, then heat normally.

Tip: Adding a small splash of water before reheating helps keep the rice and chicken moist.