LEE KUM KEE

Soy and Hoisin Glazed Chicken Protein Bowl

4 portions

This healthy bowl is packed full of goodness with wholegrains, lean protein and veggies. The hoisin and soy sauce make a perfect glaze for the chicken breast and the roasted peanuts add a lovely crunch. It’s also quick and easy to make - the perfect lunchtime fix.

SUGGESTED VEGAN SWAP To make this a vegan protein bowl, swap the chicken for 400g firm tofu. Marinate with 2 tbsp hoisin sauce, 1 tbsp dark soy sauce and 1/2 tbsp sesame oil. Griddle (or BBQ) over medium-high heat for 5-8 minutes, until golden.

NUTRITION NOTES - Chicken is packed full of lean protein, combined with the protein in the nuts, this dish will keep you feeling fuller for longer so you’re less likely to snack on unhealthy foods. The wholegrain rice - with its bran, husk and germ intact - is also packed full of nutritional goodness.  Eating wholegrains is linked to reduced rates of heart disease and stroke and helps to maintain normal blood pressure. There’s a good supply of veggies in this dish too; the crunchy peppers and scorched broccoli add great texture and good amounts of antioxidant vitamins, especially vitamin C.

Ingredients

240g wholegrain rice (cooked as per pack instructions)
4 small skinless, boneless chicken breast (around 150g), sliced through the thickest part and opened up (ie butterflied)
2 medium red peppers, finely sliced
320g tenderstem broccoli
2 spring onions, finely sliced
4 tbsp roasted peanuts, roughly chopped

Nutrition Information

Energy 667 kcal
Protein 47.2 g
Fat 23.9 g
Saturates 4.5 g
Carbohydrates 68.3 g
Salt 2.9 g

Method

1 Marinate the chicken in a large, shallow bowl with the hoisin, soy and 1 tbsp sesame oil.
2 Heat a griddle pan (or a BBQ) on medium-high heat. Drizzle the remaining sesame oil over the red peppers and tenderstem broccoli and cook in the pan for around 7-9 minutes, turning regularly, until softened. Remove from the pan and set aside.
3 Add the chicken breasts to the griddle pan and fry for around 4-5 minutes per side, until charred and cooked through, brushing with the remaining marinade from the bowl towards the end of the cooking time. Remove from the heat.
4 Divide the rice between 4 bowls and add the red pepper and tenderstem broccoli to each. Slice each chicken breast into strips and add to each bowl. Top with the spring onions and roasted peanuts. Drizzle with a little Chiu Chow Chilli Oil. Enjoy immediately.
PREP TIME:10 MINUTES + COOK TIME:20 MINUTES
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