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Honey Sesame Chicken with Egg Fried Rice
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Honey Sesame Chicken with Egg Fried Rice

Tender oven-baked chicken coated in a glossy honey-sesame glaze is served over savoury egg fried rice with colourful vegetables.

15 min

Prep

35 min

Cook

4

Serves

670

Calories

Macros · per serving

46g protein

82g carbs

16g fat

Ingredients

For 4 servings

  • 600 g chicken breast
  • 75 ml reduced-sodium soy sauce
  • 4 clove garlic
  • 0.25 tsp black pepper
  • 0.5 tsp onion powder
  • 65 g potato starch
  • 20 ml vegetable oil
  • 300 g frozen vegetable mix
  • 3 egg
  • 600 g ready-cooked long-grain white rice
  • 20 g green onion
  • 60 g ketchup
  • 15 ml rice vinegar
  • 12 ml sesame oil
  • 80 ml water
  • 45 g honey

Instructions

  1. 1

    Preheat the oven to 200°C/400°F, with racks in the upper and lower thirds. Brush two shallow 30 × 40 cm metal baking trays with 10 ml vegetable oil in total. While the oven heats, mince the garlic and thinly slice the green onion.

  2. 2

    Without rinsing the chicken, cut it into roughly 2.5 cm pieces. Toss in a bowl with 20 ml soy sauce, 1 minced garlic clove, the black pepper and onion powder. Add 60 g potato starch and toss until coated. Spread across the trays in a single layer with space between pieces. Wash your hands and clean the knife, board and work surface after handling raw chicken.

  3. 3

    Bake for 25–30 minutes, turning the pieces and swapping the trays between racks halfway through. Check several of the largest pieces with a food thermometer: they must reach 74°C/165°F. Use clean utensils for the cooked chicken.

  4. 4

    Once the chicken has baked for about 10 minutes, beat the eggs in a small bowl and wash your hands after handling the shells. Heat the remaining 10 ml vegetable oil in a deep 30 cm frying pan or wok over medium-high heat. Add the frozen vegetables and stir-fry for 5–6 minutes, until steaming hot and excess moisture has evaporated.

  5. 5

    Push the vegetables to the edges and reduce the heat to medium. Pour the eggs into the middle and scramble for 2–3 minutes until fully set, then mix them through the vegetables.

  6. 6

    Add the purchased fully cooked rice directly from its pack, breaking up any clumps, along with 20 ml soy sauce and all the green onion. Stir-fry over medium-high heat for 5–6 minutes, until the rice and egg mixture reaches 74°C/165°F throughout. Transfer to a large heatproof serving bowl and cover to keep hot while you make the sauce.

  7. 7

    Reduce the same pan to medium heat. Add the remaining 3 minced garlic cloves, remaining 35 ml soy sauce, ketchup, rice vinegar and 60 ml water. Bring to a gentle simmer and cook for 2 minutes, stirring. Mix the remaining 5 g potato starch with the remaining 20 ml cold water, stir it into the sauce and simmer gently for 30–60 seconds, until thickened.

  8. 8

    Remove the sauce from the heat and stir in the honey and sesame oil. Add the cooked chicken and turn until evenly glazed. Divide the hot fried rice between four plates, spoon the chicken and sauce over it and serve immediately.

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