The protein cooking time listed in this recipe has been updated.
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Five-spice Chicken with Tamari Glaze & Brown Rice
Marinate juicy chicken in a savoury and sweet sauce of honey, tamari and Chinese five-spice. Bake until sticky, tender and juicy. Layer it over spring onion-flecked rice, and pair it with cooling cucumber sticks. Hello, flavour!
Prep in 10
High protein
5 plants
Low sat fat
Serving size
Ingredients
- 1 British Free Range chicken breast
- 25g honey (use half)
- 2 garlic clove
- 1 tsp Chinese five-spice (use half) (Cassia, Fennel, Ginger, Star Anise, Clove)
- 2 tsp cornflour (use a quarter)
- 4 spring onion
- 2 tbsp tamari (use half) (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
- 1 midi cucumber (use half)
- 1 pepper (use half)
- 80g brown rice (use half) (brown rice (100%))
Nutritional Information
Calories: 506
Protein: 49g
Carbs: 50g
Fat: 12g
Ingredients
- 1 midi cucumber
- 2 tsp cornflour (use half)
- 1 tsp Chinese five-spice (Cassia, Fennel, Ginger, Star Anise, Clove)
- 2 spring onion
- 1 pepper
- 2 British Free Range chicken breasts
- 2 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
- 80g brown rice (brown rice (100%))
- 25g honey
- 2 garlic clove
Nutritional Information
Calories: 491
Protein: 48g
Carbs: 47g
Fat: 12g
Five-spice Chicken with Tamari Glaze & Brown Rice
Marinate juicy chicken in a savoury and sweet sauce of honey, tamari and Chinese five-spice. Bake until sticky, tender and juicy. Layer it over spring onion-flecked rice, and pair it with cooling cucumber sticks. Hello, flavour!
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Cooking Instructions
- Preheat the oven to 220C / fan 200C / gas mark 7. Bring a large saucepan filled with salted hot water to a boil. Add the rice and boil for 25-30 mins, until cooked, then drain. Dissolve half the cornflour in a jug with 100ml water (50ml for 1 person), then stir in the honey and tamari.
- Heat a large frying pan with 1/2 tbsp oil on medium-high heat. Add the chicken and cook for 2 mins, per side, until golden. Season with sea salt and black pepper. Finely chop or crush the garlic. Add the garlic and five-spice to the pan. Cook for 1 min, then transfer to a small ovenproof dish. Pour over the cornflour mixture. Bake for 15-20 mins, until the chicken is cooked and the glaze is sticky.
- Dice the pepper into 1cm cubes. Wipe the frying pan and reheat with 1/2 tbsp oil on medium heat. Add the pepper and cook for 3 mins, until softened. Season with a pinch of sea salt. Remove from the heat.
- Slice the cucumber into long, thin strips. Add the cooked rice to the pepper pan and toss to combine. Season with sea salt and black pepper.
- Check your chicken is cooked through by inserting a skewer into the thickest part of the meat; the juices should run clear. Cook for longer if necessary. Once cooked, thinly slice against the grain.
- Thinly slice the spring onions. Serve the rice topped with the chicken. Spoon over the remaining glaze. Garnish with the cucumber and spring onions.
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