Asian Rice & risotto Chicken High protein

Crispy honey garlic chicken fried rice

Name: Crispy honey garlic chicken fried rice
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 8
Cuisine: Asian
Ingredients: 1.3 kg raw boneless chicken thigh; 2½ tsp black pepper; 4 tsp granulated garlic; 3 tsp onion powder; 2 tsp chilli flake; 6 tsp olive oil; 50 g honey; 30 g light soy sauce; 25 g dark soy sauce; 300 g low-fat yoghurt; 120 g light mayonnaise; 50 g sriracha; 25 g honey; 1½ tsp smoked paprika; 475 g frozen mixed vegetable; 100 g white part of a spring onion; 40 g sesame seed; 375 g uncooked white rice; 40 g light soy sauce; 50 g green part of a spring onion; 20 g light butter

Sandra 27 Sept 2026

One of the best traybake recipes, so simple and delicious - minimal effort and a game-changing way to prepare meals for the week!

Prep: 20 min
Cook: 35 min
Total: 55 min
Level: Medium
Servings: 8 servings

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Ingredients

8 servings

Tap an ingredient or step to tick it off.

Marinade

1.3 kg raw boneless chicken thighs
2½ tsp black pepper
4 tsp granulated garlic
3 tsp onion powder
2 tsp chilli flakes
6 tsp olive oil
50 g honey
30 g light soy sauce
25 g dark soy sauce

Sauce

300 g low-fat yoghurt
120 g light mayonnaise
50 g sriracha
25 g honey
1½ tsp smoked paprika

Vegetables

475 g frozen mixed vegetables
100 g white parts of spring onions
40 g sesame seeds

Fried rice

375 g uncooked white rice
40 g light soy sauce
50 g green parts of spring onions
20 g light butter

Method

Cut the chicken thighs into small cubes, removing any excess fat, then season with olive oil, honey and soy sauce. Mix well and set aside.
Add the yoghurt, mayonnaise, sriracha, honey and smoked paprika to a bowl. Mix until smooth. Transfer to a bottle and keep in the fridge for the week.
Spread the marinated chicken out on a large lined baking tray, spray with cooking spray, then bake in the oven for 20 minutes at 190C / 390F until golden brown and crispy.
Once the chicken is cooked, remove it from the tray and let the juices rest. Add the mixed vegetables, spring onion and sesame seeds. Mix thoroughly in all the chicken juices. Spread out flat and roast in the oven for 15 minutes.
Once cooked, add the leftover rice, soy sauce, spring onion and light butter. Mix gently until coated and fluffy. Add the chicken, mix well and serve with the creamy sauce & ENJOY!

Nutrition (per serving)

550kcal
Energy: 42g
Protein: 52g
Carbohydrates: 18g
Fat

Protein 31% Carbohydrates 39% Fat 30%

Values provided by the cook.

Allergens

Contains

Gluten
Egg
Soy
Milk
Sesame
Nightshades

May contain

Sulphites

Based on the listed ingredients. Always check product labels - brands and cross-contamination can make a difference.

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