Honey Garlic Chicken Bowls

• 份量: 4 servings
• 活動時間: 30 minutes
• 總時間: 1 hour 5 minutes

食材

FOR THE CHICKEN

1 lb chicken breast

3 eggs

2 cups panko breadcrumbs (Use GF if needed)

FOR THE SAUCE

1/2 cup honey

3 tsp minced garlic

3 TBSP soy sauce (Use GF if needed)

1 TBSP water

1/4 tsp ginger

2 tbsp tapioca or corn starch

2/3 cup water

FOR THE BROCCOLI

1 to 1 1/2 lbs fresh broccoli

2 tbsp olive oil

1/2 tsp salt

1 tsp minced garlic

pepper, to taste

lemon zest (optional, add as much or as little as you want)

2 cups rice

sesame seeds or green onions for garnish (optional)

步驟

A note before we begin: I think I've found a way to time the cooking of this recipe so that everything finishes at around the same time, helping to ensure that you have a warm meal by the time you're done. I recommend reading through the directions once BEFORE you begin cooking!And, if all else fails, microwaves do come in handy :).

Prep: Preheat the oven to 425 degrees. Cut the chicken breast into bite-sized chunks. Add the eggs to a medium bowl and beat them with a fork. Add the panko to another bowl. Spray two 9 x 13 baking sheets generously with non stick cooking spray. Dip pieces of the chicken into the egg mixture, then into the panko, coating evenly. Place half of the chicken pieces on a baking sheet, and half on another baking sheet. Only bake one of the pans to begin with - for about 10 minutes, or until golden brown and chicken is not pink when cut into.While the first pan of chicken is baking, prepare the broccoli. Wash the broccoli, cut off the trunk, and cut into florets. Toss the broccoli florets on a baking sheet with the olive oil, salt, pepper, garlic and lemon zest. Take the first pan of chicken out of the oven (after the 10 mins) and add the pan of broccoli. After 5 minutes, add the second pan of chicken (the broccoli needs 15 min and the chicken only needs 10).

Sauce and Rice: While the second pan of chicken and the broccoli are cooking, prepare your rice according to package directions. While the rice cooks, prepare your sauce. In a small saucepan, whisk together the honey, garlic, soy sauce, 1 tbsp of water, and ginger. Heat on medium high heat. While that heats, whisk together the starch and the 2/3 cup of water in a small bowl until the starch is fully dissolved. Add this mixture into the saucepan with the rest of the sauce ingredients and cook the sauce, stirring occasionally, until it thickens. This takes 2-3 minutes. Once it's at the desired consistency, remove the pan from the heat or it will cook too long and get sticky.

Assemble: Put all the cooked chicken into a large bowl and pour the sauce over the top. Toss the chicken well to evenly coat it all in the sauce. Add some rice, broccoli, and chicken to a bowl and enjoy!

Store: Leftovers can be stored, covered, in the fridge for 2-3 days.

營養

• 卡路里: 558 kcal