Lunch Meal Prep Ideas High Protein

Ingredients

• 🍗1 # Boneless skinless chicken thighs
• •2 cups Milk
• 🥚2 Eggs
• 🧂1 tsp Salt
• 🧂1 tsp Pepper
• 🧄1 tsp Garlic powder
• 🌿1 tsp Paprika
• •1 cup Panko
• 🧈2 tbsp Butter
• •1/3 Honey
• 🧂2 tsp Cayenne pepper
• •1 tbsp SAMBAL (optional)
• •1/4 cup finely chopped Parsley
• •1.5 cups Janine rice (cooked)
• •1.5 cups Broccoli (steamed)

Instructions

1. 1Brine chicken for a couple hours or overnight by combining milk, spices, and eggs with 1# chicken thighs chopped
2. 2Drain liquid from brine. Add 1 cup of panko with 1 tsp salt and coat chicken thighs
3. 3Spray some olive oil spray over the chicken. Add chicken thighs to air fryer tray and bake at 375 for 20 minutes flipping halfway through
4. 4In a small pan add butter, honey, and cayenne and Melt together to form a sauce. Let reduce for 2 minutes on low heat. Mix SAMBAL in
5. 5Once chicken is done sprinkle parsley on top.
6. 6For meal prep add jasmine rice, broccoli, and chicken into a container (3) for the week or you can eat immediately!