The author’s most popular recipe, and it’s as simple as it sounds: cubed chicken in a sticky honey-garlic glaze, folded through rice and peas so the grains soak up every drop. One bowl is 40.5g of protein for 422 calories.

Letting the rice absorb the leftover glaze at the end is what makes it taste finished rather than dry.

Ingredients

  • For the rice & peas
  • Brown rice — ½ cup dry [P 7 C 73 F 3]
  • Frozen peas — 1 cup [P 8 C 22 F 0]
  • Water (or broth) — 1 cup
  • Salt — for the rice
  • For the honey garlic chicken
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Honey — 1 tbsp
  • Low-sodium soy sauce — 1 tbsp [P 1 C 1 F 0]
  • Minced garlic — 1 tbsp
  • Olive oil — 1 tsp (or spray)
  • Pepper, paprika, chilli powder — to taste

Method

  1. Cook the rice and peas. Simmer the rice, peas and 1 cup salted water, covered, ~25 minutes.
  2. Cook the chicken. Cube, season, pan-cook 6 minutes.
  3. Glaze. Add the honey, soy and garlic; cook 1–2 minutes until sticky and the chicken is done.
  4. Combine. Fold in the rice and peas until they soak up the glaze.

What to eat it with

  • Steamed broccoli or extra veg.
  • Sesame seeds and green onion.
  • Chilli flakes — for heat.

Variations

  • Spicier: add sriracha to the glaze.
  • Lower carb: cauliflower rice.
  • Different veg: green beans or edamame for the peas.

Honest notes

  • Fibre: about 5g a serving, from the peas and brown rice.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-serving 422 cal / 40.5g protein listed; no correction needed.