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Sticky Tamari Chicken & Togarashi Broccoli
Glazed in sweet honey and tamari, then garnished with spring onions and sesame seeds - these British chicken thighs are gorgeously sticky. You’ll dish ‘em up with roasted potatoes and tenderstem broccoli dusted in lightly-spiced shichimi togarashi.
High protein
5 plants
Low sat fat
Serving size
Ingredients
- 1 tbsp sesame oil (Sesame)
- 1 tbsp rice wine vinegar (use half)
- 600g British Free Range chicken thighs
- 2 spring onion
- ½ tsp shichimi togarashi (Orange Peel, Cayenne Pepper, Szechuan Pepper, Golden Linseed, Brown Linseed, Blue Poppy Seeds, Black Pepper, Ginger, Wakame, Rapeseed oil.)
- 80g sugar snap peas
- 25g honey
- 240g Tenderstem broccoli
- 4 tsp sesame seeds (Sesame)
- 2 tbsp tamari (Soya) (water, soybeans, salt, spirit vinegar)
- 12 baby potatoes
Nutritional Information
Calories: 528
Protein: 40g
Carbs: 33g
Fat: 26g
Sticky Tamari Chicken & Togarashi Broccoli
Glazed in sweet honey and tamari, then garnished with spring onions and sesame seeds - these British chicken thighs are gorgeously sticky. You’ll dish ‘em up with roasted potatoes and tenderstem broccoli dusted in lightly-spiced shichimi togarashi.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 190C
- Line a baking tray with parchment paper
- Boil a kettle
- Pull out a sieve, a medium frying pan, a medium saucepan & a small bowl
Get the potatoes on
- Place the potatoes on the lined baking tray, toss with the sesame oil, then season with a pinch of salt and pepper
- Roast for 25-30 mins / air fryer 18-20 mins until soft and golden brown
Get sizzlin'
- Heat the medium frying pan with 1 tbsp oil on medium heat
- Season the chicken with salt and pepper. Once the pan is hot, add the chicken and cook for 5 mins per side, until golden brown
Make the glaze
- In the small bowl, mix the honey, tamari and 2 tsp oil
- Pour the glaze over the chicken. Turn the heat up to high, and cook for 6 mins, turning regularly, until the glaze is sticky and reduced and the chicken is cooked through
- Check your chicken is cooked through by cutting a large piece in half; the flesh should be white and the juices running clear
- Once cooked, thinly slice the chicken into strips
Broccoli time
- Meanwhile, heat a medium saucepan filled with salted boiling water on high heat
- Trim the broccoli, then add to the saucepan
- Boil for 3-4 mins, add the sugarsnap peas for the final minute of cooking , then drain together. Return to the pan and toss with the shichimi togarashi and the half pack of vinegar
Last bits & plate up
- Thinly slice the spring onions
- Once the potatoes are cooked, remove the tray from the oven and toss them with half the sesame seeds
- Serve the chicken with the sesame potatoes and greens. Garnish with the spring onions and remaining sesame seeds
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