This is a dinner that ticks lots of boxes. It’s healthy, easy and really savoury. Even with the addition of the honey there are some lovely, deep flavours going on here. The first time I tried the combination of honey, soy sauce and garlic I knew I’d hit on something good. It took only a few seconds to realise that this, poured over moist, juicy chicken thighs, then baked, would be just delicious. It’s important that you use a big enough oven dish to ensure that the chicken is spread out enough for each piece to caramelise slightly. You will also need the dish to be deep as juices are released during cooking. These juices are really good poured over the rice once the chicken is served.
The broccoli makes a great side dish. Simply toss it in the sesame oil then sprinkle over the garlic, salt and pepper. Toss again and tip onto a baking sheet. It can join the chicken in the oven for the last ten minutes of cooking. If you’ve never roasted broccoli before, or cauliflower for that matter, it’s worth giving it a go. It takes on a slightly nutty flavour and is great for adding flavour to, as I do here with the sesame oil and garlic, making it more robust, almost a dish in its own right.
All you need to do then is cook the rice, and remember to sprinkle the sesame seeds over the broccoli for its final two minutes in the oven.
Honey, Soy and Garlic Chicken Bowl with Rice and Sesame Baked Broccoli
Ingredients
For the chicken
- 8 pieces chicken thighs cut into 3 each
- 2 cloves garlic (crushed)
- 2 tablespoons honey
- 2 tablespoons low sodium soy sauce
For the broccoli
- 1 large head of broccoli
- 1 tablespoon sesame oil
- 1 clove of garlic
- Salt and pepper
- 1 tablespoon sesame seeds
For the rice
- 200 g basmati rice (I like a mixture of wholegrain and white)
To garnish
- Sesame seeds and sliced red chilli (optional)
Instructions
- Preheat the oven to 200°C
For the chicken
- Line a good sized oven dish with baking foil.
- Place all the ingredients in the lined dish and toss together.
- Place in the preheated oven and cook, uncovered, for 30 – 35 minutes until cooked through and slightly caramelised on top.
For the broccoli
- Cut the bottom off the broccoli stalk and cut into medium sized florets.
- Pour over the sesame oil and toss to coat.
- Peel the garlic then crush under the blade of your knife and slice. Add the garlic, a few good gratings of pepper and a pinch of salt (I use just under ¼ of a teaspooto the broccoli and toss again. Place on a baking sheet.
- When the chicken has ten minutes left to cook, place the broccoli in the oven. Cook for ten minutes sprinkling over the sesame seeds two minutes before removing from the oven.
For the rice
- Cook according to packet instructions
To assemble
- Place the rice in the bowls. Top with the chicken and broccoli then divide the chicken juices between the bowls. Sprinkle with sesame seeds and sliced red chilli if you wish.
Nutrition
Leave a Reply