
Bourbon Chicken
Bourbon Chicken delivers 37g protein and 545 calories per serving in just 4 portions—a concentrated dinner option for serious lifters. This quick stovetop dish cooks in one pan, cutting cleanup and total active time. Choose this when you need a single-meal solution that covers half your daily protein target without leftover fatigue.
Ingredients
- •Soy Sauce, Low Sodium(60g)
- •1/4 cup bourbon (anything good enough to mix into a cocktail (Bulleit is my go-to))
- •Maple syrup(30g)
- •Brown sugar(30g)
- •Vinegar, Apple Cider(15g)
- •Garlic(20g)
- •Ginger, Fresh Root(15g)
- •Cornstarch(20g)
- •1/2 teaspoon ground black pepper
- •Chicken Thigh, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Canola oil(23g)
- •Green Onion (Scallion)(80g)
- •Rice, Brown, Long-Grain(480g)
Instructions
- 1Cook the brown rice according to package directions in a separate pot, stirring occasionally. Rice is done when all liquid is absorbed and grains are tender, about 45–50 minutes. Set aside.
- 2Pat the chicken thighs dry with paper towels. Sprinkle 2 teaspoons cornstarch evenly over the chicken and toss to coat.
- 3In a small bowl, whisk together the soy sauce, maple syrup, brown sugar, apple cider vinegar, minced fresh garlic, grated fresh ginger, and remaining 2 teaspoons cornstarch until smooth. Set the sauce aside.
- 4Heat the canola oil in a large deep skillet over medium-high heat until shimmering, about 2–3 minutes. Carefully add the chicken in a single layer and brown on all sides for 8–10 minutes, stirring occasionally, until golden brown and no longer pink inside (internal temperature 165°F).
- 5Pour the bourbon sauce over the chicken and stir to coat. Cook over medium-high heat for 2–4 minutes, stirring often, until the sauce thickens and turns glossy. Stir in the sliced green onions.
- 6Divide the cooked rice evenly among 4 airtight containers while hot. Top each portion with equal amounts of the bourbon chicken and sauce.
- 7Seal containers and refrigerate for up to 4 days. Garnish with additional green onions before serving, either reheated or cold.
Nutrition — Per Serving
545
calories
37g
protein
20g
fat
- Carbohydrates
- 56g
- Saturated fat
- 3.3g
- Sodium
- 654 mg
- Dietary fiber
- 0.8g
4 servings per batch · ~363g each
Macro data sourced from USDA FoodData Central
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How much protein does Bourbon Chicken have per serving?
Each serving delivers 37g of protein and 545 calories, with 20g fat and 56g carbs. This balanced macro profile makes it one of the most versatile dinner options for both muscle gain and maintenance phases.
How long does Bourbon Chicken take to prep?
Marked as quick prep and yielding 4 servings, you can have four dinners prepared on the stovetop in a single session. Quick prep typically means 20-30 minutes total for stovetop chicken recipes.
Is Bourbon Chicken good for muscle gain?
At 37g protein and 545 calories per serving with 56g carbs, this recipe directly supports muscle gain by delivering solid protein alongside carbohydrates for post-workout recovery. The macros align with a building-phase dinner protocol.
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