Healthy one-pan chicken and rice
- Nadine Brown
Published: April 12, 2022 at 10:35 PM
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Serves 4
Easy
Total time: 1 hr
+ marinating
A star rating of 5 out of 5.3 ratingsRate
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Chicken is marinated in soy, hoisin, honey and garlic then cooked with brown rice. It's a simple midweek dinner that's packed with Chinese-inspired flavours
Healthy
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Make this healthy one-pan chicken and rice, then check out our healthy chicken stir-fry, healthy chicken curry, healthy chicken burgers, Hainan chicken rice and more healthy chicken breast recipes.
Ingredients
Nutrition
-
3 tbsp low-salt soy sauce
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2 tbsp hoisin sauce
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2 tbsp runny honey
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2 tbsp rice wine vinegar
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2 tsp sesame oil
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2 cloves garlic
crushed
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4 skinless chicken breasts
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2 tbsp rapeseed oil
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2 large carrots (160g)
finely sliced
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1 tbsp ginger
peeled and grated
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a large bunch spring onions (160g)
finely chopped
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200g brown basmati rice
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450ml low-salt fresh chicken stock
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320g frozen peas
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2 tbsp roughly chopped coriander
Nutrition: per serving
-
kcal558
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fat13.4g
low
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saturates1.3g
-
carbs63.8g
-
sugars20.5g
-
fibre8.6g
-
protein41.4g
high
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salt1.6g
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Method
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step 1
Combine the soy, hoisin, honey, vinegar, sesame oil and garlic in a large bowl. Reserve 3 tbsp of the marinade and set aside. Put the chicken between two sheets of baking paper, and gently pound with a rolling pan until you reach an even 1cm thickness.
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step 2
Add the chicken to the marinade bowl, turn to coat and cover. Leave to marinate in the fridge for 3-4 hours or preferably overnight – or, if you don't have time, at room temperature for at least 30 minutes.
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step 3
Put the oil in a deep, lidded frying pan over a medium heat. Remove the chicken from the marinade and add to the pan, searing for 3 minutes on each side until golden brown. Transfer the chicken to a plate and cover.
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step 4
Add the carrots to the pan and fry for 5 minutes until softened. Add the ginger and most of the spring onions, and cook for a further minute until everything is softened and fragrant. Season lightly, stir in the rice, cooking for a minute, then add the stock. Stir and bring to a boil, then reduce the heat, cover and leave to cook for 25 minutes.
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step 5
Remove the lid and stir in the peas. Nestle the chicken on top, pouring over any resting juices, then cover and cook for a further 15 minutes. Turn off the heat and leave for 5 minutes with the lid on until the rice is tender and the chicken is cooked through. Remove the lid and brush the chicken with the reserved marinade. Serve garnished with the remaining spring onions and coriander.
Discover more of our healthy chicken recipes
Authors
Nadine Brown
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A star rating of 5 out of 5.3 ratings
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