Honey BBQ Crispy Chicken Rice Bowl

A crispy chicken breast, tossed in a delicious and sticky, Honey BBQ sauce. This is a perfect, simple, healthy and high protein dinner.

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Cook: 20 MINS

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Preheat oven to 190°C/ 375°F. Bring a large saucepan of water to the boil and cook jasmine rice according to packet instructions.
Season the chicken breast with salt, pepper and smoked paprika. Coat the chicken breast in the flour, dip in the egg wash and coat all over in cornflakes. Transfer to a lined baking tray, spray with some low calorie cooking spray and bake for 20-25 minutes, until crispy all over.
In a small bowl, mix together the Honey BBQ sauce ingredients, except for the cornflour.
Heat a few sprays of cooking spray in a pan, on high heat and add the broccoli, fry for 2-4 minutes until charred.
Once the chicken is baked, heat the Honey BBQ sauce in a small pan, on medium heat, for two minutes, then mix in the cornflour. Once the sauce starts to thicken and bubble, remove the pan from heat and add the crispy chicken breast to the sauce. Toss to coat the chicken breast all over in the sauce.
Serve the chicken breast on the jasmine rice with the charred broccoli. Thinly slice the spring onion and use it to garnish the chicken breast with sesame seeds.

Nutritional Info

Cals – 619

Carbs – 100g

Protein – 45g

Fat – 5g

Ingredients

Serves 1

  • 1 chicken breast - bashed to 2-4cm thick.
  • Salt and pepper, to taste.
  • Tsp of smoked paprika.
  • 1 eggs - beaten in a bowl.
  • 30g of cornflakes.
  • 60g jasmine rice, to serve.
  • A handful of tenderstem broccoli - sliced but left chunky.
  • Sesame seeds, to garnish.
  • 1 spring onion, to garnish.

Honey BBQ sauce:

  • 1 & 1/2 tbsp BBQ sauce
  • Tbsp honey.
  • Tbsp rice wine vinegar.
  • Tsp of sriracha.
  • Tsp of garlic granules.
  • 1/2 tsp of cornflour, mixed with tbsp of cold water

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