Easy Recipe Today

Sticky Honey-Garlic Chicken

495calories
33 gprotein
28 gnet carbs
135 mgsodium
35 mintotal

≈ £2.42 per servingestimated from UK store prices

Chicken thighs roasted in a sticky honey and garlic glaze with green beans on the same baking tray. Sweet, savoury and almost no washing up.

One baking tray

It all cooks on one baking tray, so there is very little to wash.

Numbers you can cook to

33 g of protein and 135 mg of sodium per serving — the figures printed in the book.

10 minutes of prep

Then 25 minutes of cooking, 35 minutes in all.

The recipe

Sticky Honey-Garlic Chicken

Prep 10 minCook 25 minTotal 35 minServes 4
Servingsmakes 4
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Heat the oven to 220°C (425°F). Toss the chicken with half the oil and the crushed garlic, spread on a half baking tray and roast 15 minutes, until it starts to colour.
  2. Add the beans with the rest of the oil and roast 8 minutes more, until they blister but still snap.
  3. Mix the honey and vinegar, brush it over the chicken and return the tray for 5 minutes, until sticky and darkened and the chicken reads 74°C (165°F). Scatter with toasted sesame and spring onion.
Chef’s tipBrush the honey on for the last eight minutes only; it burns black long before the chicken is cooked.
KeepKeeps 3 days. Re-crisp 6 minutes in a hot oven, not the microwave. Freezes 2 months in its glaze.
SwapNo honey? Maple syrup, or two blended dates.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

495Calories
33 gProtein
36 gCarbs
28 gNet carbs
8 gFibre
26 gFat
4.9 gSaturated fat
24 gSugars
135 mgSodium
880 mgPotassium

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High-Protein DASH Meal Prep
This recipe is from the cookbook

High-Protein DASH Meal Prep

112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.

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