Soy and hoisin glazed chicken protein bowl
This healthy soy and hoisin glazed chicken protein bowl is packed full of goodness with wholegrains, lean protein and veggies. The hoisin and soy sauce make a perfect glaze for the chicken breast and the roasted peanuts add a lovely crunch. It’s also quick and easy to make - the perfect lunchtime fix!
Take a look at the recipe from Lee Kum Kee below.
By Healthy Diet
Serves: 4 Cooking Time: 20
Ingredients
- 240g wholegrain rice (cooked as per pack instructions)
- 4 small skinless, boneless chicken breast (around 150g), sliced through the thickest part and opened up (ie butterflied)
- 4 tbsp Lee Kum Kee Hoisin Sauce
- 2 tbsp Lee Kum Kee Premium Dark Soy Sauce
- 2 tbsp Lee Kum Kee Pure Sesame Oil
- 2 medium red peppers, finely sliced
- 320g tenderstem broccoli
- 2 spring onions, finely sliced
- 4 tbsp roasted peanuts, roughly chopped
- Lee Kum Kee Chiu Chow Chilli Oil, for drizzling
Method
- Marinate the chicken in a large, shallow bowl with the hoisin, soy and 1 tbsp sesame oil.
- Heat a griddle pan (or a BBQ) on medium-high heat. Drizzle the remaining sesame oil over the red peppers and tenderstem broccoli and cook in the pan for around 7-9 minutes, turning regularly, until softened. Remove from the pan and set aside.
- Add the chicken breasts to the griddle pan and fry for around 4-5 minutes per side, until charred and cooked through, brushing with the remaining marinade from the bowl towards the end of the cooking time. Remove from the heat.
- Divide the rice between 4 bowls and add the red pepper and tenderstem broccoli to each. Slice each chicken breast into strips and add to each bowl. Top with the spring onions and roasted peanuts. Drizzle with a little Chiu Chow Chilli Oil. Enjoy immediately.
Suggested vegan swap…
To make this a vegan soy and hoisin glazed chicken protein bowl protein bowl, swap the chicken for 400g firm tofu. Marinate with 2 tbsp hoisin sauce, 1 tbsp dark soy sauce and 1/2 tbsp sesame oil. Griddle (or BBQ) over medium-high heat for 5-8 minutes, until golden.
Nutrition notes…
Chicken is packed full of lean protein, combined with the protein in the nuts, this dish will keep you feeling fuller for longer so you’re less likely to snack on unhealthy foods. The wholegrain rice - with its bran, husk and germ intact - is also packed full of nutritional goodness. Eating wholegrains is linked to reduced rates of heart disease and stroke and helps to maintain normal blood pressure. There’s a good supply of veggies in this dish too; the crunchy peppers and scorched broccoli add great texture and good amounts of antioxidant vitamins, especially vitamin C.
Soy and hoisin glazed chicken protein bowl recipe provided by Lee Kum Kee.
For more delicious healthy recipes, take a look here!
Nutrition: per serving
Energy (kcal)
667
Protein (g)
47.2
Saturates (g)
4.5
Fat (g)
23.9
Carbohydrates (g)
68.3
Salt (g)
2.9
About Healthy Diet
Healthy Diet provides clear and sensible advice from the very best health professionals to make healthy eating easy and affordable for all the family.
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