Sticky chicken

I'm trying to broaden my choice of carbohydrates away from potatoes for my evening meals. I'm not a fan of plain rice and really don't like the flavour of brown rice. I've been trying Batchelors Super rice instead, so far I have tried and enjoyed the golden and beef flavours, both are really nice. I have also tried the chicken flavour, which is ok but not my favorite. Half a pack is only 216 calories with 1.3 grams of fat, so its a good healthy choice.

Rice is an important staple of any healthy diet. This food is an exceptional source of complex carbohydrates. Rice is one reason why Asian diets are so low in saturated fat. While we tend to view rice as a side dish to our meat, Asians view rice as the focus of the meal. Increasing the amount of rice and reducing the quantity of meat in a meal helps reduce your saturated fat intake.

I like this sticky chicken served with golden rice and broccoli with a little finely chopped spring onion to garnish the rice.


Ingredients:

1 tbsp honey
1 tbsp balsamic vinegar
1 tbsp soy sauce
240g (Approx 2) chicken breasts, cut into 1" cubes
1 small onion, finely chopped
1 red pepper, finely chopped


How to:

1. Mix together the honey, vinegar and soy sauce. 
2. Toss the chicken cubes, onion and pepper in the marinade mix to coat thoroughly, and leave to stand for at least 30 minutes in the fridge.
3. Heat a frying pan, add the chicken cubes and marinade. Cook on a high heat for about 20 minutes, until all the liquid has turned into a sticky sauce. Stir regularly to prevent burning.
4. When the chicken is thoroughly cooked, serve immediately.    

Serves 2

This also works well for barbecues. Smother lean chicken drumsticks or thighs (with all the skin removed) or cubed chicken on skewers with the marinade and leave in the fridge for at least an hour, then barbecue. Check that the chicken's cooked all the way through before eating.