Honey Garlic Chicken Thighs

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 20 minutes

材料

6 boneless chicken thighs (skin on or off, can be substituted with chicken breast, see note 1)

½ tsp sea salt flakes

½ tsp freshly cracked black pepper

1 tbsp olive oil

3 tbsp tamari or all-purpose soy sauce (use tamari for gluten free)

3 tbsp honey

1 tbsp brown sugar

1 tbsp freshly minced garlic

1 tbsp rice vinegar (or white vinegar) (see note 2 about gluten)

1 tsp sesame oil

1 tsp cornflour (cornstarch) (see note 2 about gluten)

2 tbsp water

Steamed rice

Steamed Chinese broccoli (gai lan), or any Asian greens

Finely sliced spring onion (scallion)

Chilli oil (optional)

手順

Prepare the chicken

– Pat the chicken thighs dry with a paper towel. Season both sides with salt and pepper.

Heat the oil in a large, deep pan over medium–high heat.

Cook the chicken

– Add the chicken thighs, skin- or smooth-side down, and cook for 4–5 minutes or until the skin is golden and crisp. If using skin-on chicken, press down slightly when cooking skin-down, using your spatula for maximum crispness. Flip and cook for a further 4–5 minutes or until cooked through. Set aside on a plate. Spoon out any excess fat if preferred, leaving at least 2 tablespoons (for extra flavour).

Prepare the honey garlic sauce

– Combine all the sauce ingredients together in a small bowl. Whisk to combine.

Combine the chicken and sauce

– Reduce the heat to medium. Pour the honey garlic sauce into the pan. Let it bubble and simmer for 2–3 minutes, or until thickened and glossy. Return the chicken to the pan, turning to coat in the sauce. (Sauce too thin or too thick? See note 3.)

Serve

– Slice the chicken into strips, if desired, and serve over rice with Chinese broccoli or Asian greens on the side. Spoon over any extra sauce and top with spring onion and chilli oil, if desired.

栄養

• カロリー: 478
• 脂肪総量: 17.7 g
• 飽和脂肪: 3.7 g
• トランス脂肪: 0 g
• コレステロール: 210.1 mg
• ナトリウム: 1261.2 mg
• 炭水化物総量: 31.7 g
• 食物繊維: 0.9 g
• 糖質総量: 15.7 g
• タンパク質: 47 g