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Sticky, savoury, a little sweet and packed with protein, veg and wholegrain goodness — a super satisfying takeaway inspired bowl.
For the rice
For the chicken & veg
1.
Cook the brown rice according to the packet instructions. Drain if needed.
2.
Mix the soy sauce, honey, cornflour, garlic, ginger and 300ml cold water in a bowl.
3.
Heat the olive oil in a large frying pan. Add the chicken and cook for 6–8 minutes, stirring. Check the chicken is cooked through.
4.
Add the broccoli and edamame. Cover and cook for 4–5 minutes, stirring once or twice. Add a splash of water if using fresh broccoli.
5.
Stir the sauce, pour it into the pan and stir for 1–2 minutes, until thick and glossy.
6.
Stir in the sesame oil and chilli flakes, if using.
7.
Divide the rice between 4 bowls and top with the sticky chicken, broccoli and edamame.
8.
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Storage information
Refrigerate leftovers in airtight containers for up to 3 days. Reheat thoroughly until piping hot. Freeze for up to 3 months; defrost overnight in the fridge and reheat thoroughly. The broccoli will soften slightly after freezing.
Tip
Lower carb: Reduce the brown rice to 60g dry weight and add extra broccoli or another low-carb vegetable. Lower fat: Reduce the olive oil to 1 tsp and sesame oil to 1 tsp. A good non-stick pan will make this easy.
Cost-saving tips
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