Chinese plum chicken
This Chinese plum chicken bake is a tangy high-protein, low-calorie supper that can be made quickly after work or prepped the night before.
Each serving provides 457 kcal, 43g protein, 52g carbohydrates (of which 18g sugars), 7g fat (of which 1.5g saturates), 9g fibre and 1.4g salt.
- 1 tbsp olive oil
- 2 onions, thinly sliced
- 3 garlic cloves, finely chopped
- 10 plums, quartered and stoned
- 4cm/1½in fresh ginger, peeled and finely chopped
- 8 chicken thighs, boneless, skin removed
- 2 tbsp soy sauce
- large pinch caster sugar
- 150g/5½oz white long grain rice
- 1 large head broccoli, cut into florets
- handful coriander leaves, roughly chopped, to garnish
Preheat the oven to 200C/180C Fan/Gas 6.
Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally.
Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil.
Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary.
Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve.
Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer.
Serve the rice with the plum chicken and broccoli. Scatter over the coriander.
To make this dish gluten-free, use tamari sauce instead of soy sauce.