Honey, soy, garlic chicken & rice 🤤 450 cals / 30g protein per portion Grab all of the recipes in the bio for free! 1-pan & 30 mins this is an ideal start to health-kick season Recipe ⬇️ Ingredients (Serves 4) • 4 boneless, skinless chicken thighs • 2 tbsp soy sauce • 1 tbsp honey • 1 tbsp sesame oil • 1 tbsp rice wine vinegar • 3 garlic cloves, minced • 1 tsp grated ginger • 1 tsp MSG (optional) • 1 cup (200g) long-grain rice • 2 cups (500ml) chicken stock • 1 cup (150g) diced carrots • 1 cup (150g) chopped broccoli florets • 1 cup (150g) frozen peas • 1 tbsp sesame seeds • 2 spring onions, sliced • 1 tbsp neutral oil (e.g., vegetable oil) Method 1. Marinate the Chicken: In a bowl, mix soy sauce, honey, sesame oil, rice wine vinegar, garlic, ginger, and MSG (if using). Add the chicken thighs, coat well, and marinate for at least 15 minutes. While the chicken marinates, dice the carrots, chop the broccoli into small florets, and prepare other ingredients. 2. Sear the Chicken: Heat the neutral oil in a large frying pan over medium-high heat. Remove the chicken from the marinade (reserve the marinade) and sear for 2-3 minutes per side until golden. Remove chicken and set aside. 3. Toast the Rice: In the same pan, add the uncooked rice and toast for 2-3 minutes, stirring occasionally, until lightly golden and fragrant. 4. Cook the Rice: Pour in the chicken stock and reserved marinade, scraping the bottom of the pan to deglaze. Add a splash more rice wine vinegar for extra tang. Bring to a simmer. 5. Add Chicken and Veggies: Nestle the seared chicken thighs into the rice. Scatter the carrots and broccoli over the top. Cover with a lid or foil and cook on low heat for 15 minutes. 6. Add the Peas: (I didn’t have room in my pan lol) After 15 minutes, sprinkle in the frozen peas. Recover and cook for another 5 minutes, or until the rice is tender, veggies are cooked, and the chicken reaches an internal temperature of 75°C (165°F). 7. Finish and Serve: Sprinkle sesame seeds and sliced spring onions over the dish before serving. #healthkickseason #fromscratch #healthyeating #onepanmeal #30minutemeals - @tylerbutt_eats