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Preheat the oven to 200°C/ 400°F.
Bring a large saucepan of water to the boil and cook the jasmine rice according to packet instructions.
Coat the chicken. Cover and bash the chicken to 2-3cm thickness. Pour out the cornflakes onto a plate and break them up with your hands. Season the chicken breast with salt, then dip in the flour and then coat all over with the cornflakes. Transfer the chicken to a baking tray, spray all over with low calorie cooking spray and bake for 20-25 minutes.
Mix together the garlic-honey sauce ingredients in a small bowl.
Steam the broccoli ready to serve with your chicken and rice.
When the chicken is out the oven, heat the sauce in a pan and cook for 2-4 minutes, until bubbling, then add the chicken and toss to coat in the sauce. Remove from the pan and slice the chicken breast.
Serve with the jasmine rice and broccoli and garnish with, spring onion, sesame seeds and sriracha mayonnaise.
Nutritional Info
Per serving:
Cals – 604
Carbs – 99g
Fat – 5g
Protein – 45g
Ingredients
Serves 1
For the Chicken Breast:
- 1 chicken breast.
- 30g cornflakes.
- 1 egg (but I’ve only accounted for half in calorie breakdown).
- 65g jasmine rice uncooked.
- 1 spring onion, thinly sliced.
- Sesame seeds, to garnish.
- Sriracha mayonnaise, to garnish.
Garlic Honey sauce:
- 1 & 1/2 tablespoon runny honey.
- Tablespoon light soy sauce.
- Tablespoon rice wine vinegar.
- 2 cloves garlic - finely chopped.
- Tsp cornflour mixed with tablespoon water.
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