Taking inspiration from Indonesian honey ginger chicken is my beautifully tender, deliciously balanced Indonesian pulled chicken with greens. With 45g protein per serve it truly ticks the boxes for protein, ease, flavour and overall high quality nutrition. Chicken thigh is used here as opposed to chicken breast which can become dry when cooked for long periods. The chicken thigh contains a naturally higher iron content than breast which is a valuable nutrition consideration. This is a meal that’s easy to prep in advance, store and reheat. Serve with steamed greens such as broccolini and rice or a rice and quinoa blend for nutritional diversity in your grains too.
INDONESIAN INSPIRED PULLED CHICKEN
Serves 4
Gluten Free : Dairy Free
3 tsp extra virgin olive oil or coconut oil
800g chicken thigh, deboned, fat removed
1 medium brown onion, diced
2 cloves garlic, peeled and sliced
3tbsp honey
⅓ cup low sugar or no nasties tomato sauce (ketchup)
⅓ cup low sodium soy sauce or tamari
1 cup chicken stock or broth
1 ½ tbsp hoisin sauce
1 tbsp grated ginger
2 tsp sriracha
1 stalk lemongrass, sliced into 4 pieces with outer layer discarded
3 tbsp finely sliced coriander leaves and stalks
2 stalks Asian shallot / green onion, finely sliced
1 lime, sliced into wedges
Sea salt and black pepper
⅔ cup brown or basmati rice
To serve: 2 bunches broccolini, trimmed and steamed
Preheat the oven to 180C. Heat a large shallow casserole dish on medium heat and add oil. Brown off the chicken pieces on each side, then transfer to a plate. Add onion and garlic to pan with some water if necessary to prevent sticking. Cover and cook for 4-5 minutes or until translucent, stirring throughout. Whilst cooking, whisk together the honey, tomato sauce, tamari, stock, hoisin, ginger and sriracha in a bowl. Add chicken back into the pan once the onion and garlic is cooked and pour the sauce over. Toss to coat. Arrange the lemongrass around the chicken, cover with a lid then place in the oven to cook for 45 minutes. Whilst the chicken is in the oven, cook the rice, and just prior to the chicken finishing its cook time, steam the broccolini. Once chicken is cooked, shred the meat using 2 forks. Garnish with coriander and shallots and serve with rice broccolini and lime wedges.
MACROS (per serve):
Cals 464 / Protein 45g / Carbs 52g / Fats 10g
Keen beans to add more protein? Check out the HIGH PROTEIN PLAN BUNDLE : 100G DAILY (Meat and Plant Based Plans) to get the guidance your need to increase your protein intake with ease. Available to download via the shop.
