Honey Lemon Chicken
This Honey Lemon Chicken delivers 40g protein and 313 calories per serving—exceptional protein-to-calorie ratio for fat loss phases. Quick stovetop prep yields 4 servings, letting you hit 160g+ daily protein while staying in a caloric deficit.
Ingredients
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Soy Sauce, Low Sodium(45g)
- •Vinegar, Rice(30g)
- •salt and pepper
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Optional Toppings: Toasted Sesame Seeds, Thinly-Sliced Green Onions, Extra Lemon Zest, Lemon Slices
- •Low Sodium Chicken Broth(180g)
- •Lemon Juice, Fresh(60g)
- •Honey(45g)
- •Cornstarch(30g)
- •zest of 1 lemon
- •pinch of ground ginger
- •Sriracha sauce
Instructions
- 1Combine the chicken, soy sauce and rice wine vinegar to a large ziplock bag, and toss until the chicken is evenly coated. Refrigerate for at least 10 minutes, or up to 8 hours.
- 2When you are ready to cook the chicken, drain and transfer it to a separate plate. Season the chicken on both sides with a few generous pinches of salt and pepper. And in a separate bowl, whisk the honey lemon sauce ingredients together until combined.
- 3Heat oil in a large saute pan over medium-high heat. Add the chicken and saute for 5-7 minutes or until it is cooked through and no longer pink inside, stirring and turning the chicken occasionally for even cooking. Transfer the chicken to a separate (clean) plate with a slotted spoon.
- 4Pour the (whisked) honey lemon sauce into the empty saute pan. Cook over medium-high heat for 2-3 minutes, or until the sauce reaches a low boil and thickens. Add in some sriracha if you would like for extra heat, to taste. (Feel free to also season with extra salt and pepper, or extra honey or lemon.)
- 5Add the chicken back into the pan and toss until it is evenly coated with the sauce. Remove from heat and serve the chicken immediately, topped with optional toppings if desired.
Nutrition — Per Serving
313
calories
40g
protein
8g
fat
- Carbohydrates
- 18g
- Saturated fat
- 1.5g
- Sodium
- 541 mg
- Dietary fiber
- 0.2g
4 servings per batch · ~271g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Honey Lemon Chicken have per serving?
Each serving contains 40g of protein but only 313 calories, with just 8g fat and 18g carbs. This is one of the leanest protein options in the PrepForge library.
How long does Honey Lemon Chicken take to prep?
Quick prep time on the stovetop with 4 servings per batch means minimal active cooking for a full week of protein-focused meals.
Is Honey Lemon Chicken good for fat loss?
At 313 calories and 40g protein per serving, this recipe is optimized for fat loss phases where creating a caloric deficit while preserving muscle is the priority. The minimal fat and carb content makes it ideal for clients tracking strict macro ratios.
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