Roasted Chicken with Zucchini in a Spicy Honey-Garlic Sauce
45 min · 4 servings · 1055 kcal/serving
Roasted Chicken with Zucchini in a Spicy Honey-Garlic Sauce – at a glance
Roasted Chicken with Zucchini in a Spicy Honey-Garlic Sauce is a high-protein Fitaily recipe for 4 servings (lunch). You can make it in about 45 minutes. One serving has about 1055 kcal, 44.7 g protein, 143.5 g carbs, 33.8 g fat.
Crispy roasted chicken with zucchini, served in bowls with rice, avocado, and fresh herbs, and coated in hot honey garlic sauce.
Nutrition per serving
| Calories | 1055 kcal |
|---|---|
| Protein | 44.7 g |
| Carbs | 143.5 g |
| Fat | 33.8 g |
We calculate macros from the ingredients and the Fitaily product database. These are estimates — manufacturer labels and serving sizes may differ. This is not individual dietary advice.
Which diet is this recipe for?
Fitaily tags: wysokobiałkowy. Meal: obiad. Tags come from the recipe author, not from a lab.
Possible allergens
Based on ingredient names, these may appear: soja. This is automatic word matching, not an allergen certificate.
Storage and reheating
General tip: chill servings within 2 hours and keep in an airtight container in the fridge for 2–3 days. Reheat until steaming hot. Nutrition values refer to a freshly prepared serving.
Ingredients
- 680 g skinless, boneless chicken thighs
- 120 ml buttermilk
- 128 g cornstarch
- 3 g smoked paprika
- 2 g garlic powder
- 2 g onion powder
- 3 g salt
- 1 g black pepper
- 36 ml olive oil
- 400 g zucchini
- 113 g honey
- 30 ml oyster sauce or hot chili sauce
- 9 g garlic
- 15 ml soy sauce
- 15 ml apple cider vinegar
- 1 g chili flakes
- 400 g cooked jasmine rice
- 136 g avocado
- 20 g spring onion
- 20 g fresh herbs
Preparation
- 0. Marinate the chicken: In a bowl, mix 680 g of chopped chicken thighs with 120 ml of buttermilk. Let it sit for 15 minutes. Preheat the oven to 220°C and line a baking sheet with parchment paper.
- 1. Coat the chicken: In a second bowl, combine 128 g cornstarch, 3 g smoked paprika, 2 g garlic powder, 2 g onion powder, 3 g salt, and 1 g pepper. Remove the chicken from the buttermilk, coat it in the breading, and place it on a baking sheet. Drizzle with 2 tablespoons (30 ml) of olive oil.
- 2. Prepare the zucchini: Slice 400 g of zucchini, then toss with 1 tablespoon (15 ml) of olive oil, 3 g of salt, and 1 g of pepper. Arrange it next to the chicken on a baking sheet.
- 3. Bake: Place the baking sheet in the oven for 20–25 minutes, turning the chicken halfway through, until it is golden brown and crispy.
- 4. Prepare the sauce: In a saucepan over medium heat, heat 113 g of honey, 30 ml of hot sauce, 9 g of minced garlic, 15 ml of soy sauce, 15 ml of apple cider vinegar, and 1 g of chili flakes. Cook for 2–3 minutes, until thickened.
- 5. Coat the chicken in the sauce: Mix the roasted chicken with the sauce until it is well coated.
- 6. Assemble the bowls: Top 400 g of cooked rice with the chicken and zucchini. Add 136 g of sliced avocado, 20 g of scallions, and 20 g of fresh herbs. Drizzle with additional sauce if desired.
Frequently asked questions
How many calories and protein are in one serving of Roasted Chicken with Zucchini in a Spicy Honey-Garlic Sauce?
One serving has about 1055 kcal, 44.7 g protein, 143.5 g carbs, 33.8 g fat. The calculation comes from the Fitaily ingredient database and is approximate.
Is Roasted Chicken with Zucchini in a Spicy Honey-Garlic Sauce good for meal prep?
General tip: chill servings within 2 hours and keep in an airtight container in the fridge for 2–3 days. Reheat until steaming hot. Nutrition values refer to a freshly prepared serving.