this episode is all about lemon chicken .
It is a fantastic recipe to make .
It's being served with some pan fried vegetables and , of course , soft , fluffy rice .
And all we conversions , ingredients , substitutes and nutrition values are listed in the description .
Starting out .
We're gonna get the most out of two heads of broccoli .
We're gonna use a sharp paring knife and just run it around the stem just to remove the florets into nice bite size pieces .
You may have some pieces that are bigger than the others , so we're just gonna trim them up , making sure that they're all the same size .
And this will just ensure that everything cooks at the same time and temperature with the stem .
Don't throw this away .
This is packed with sweet flavour and obviously a lot of nutrition .
We can just remove the outer layers because these can be a little bit Woody .
I prefer to use them old .
You can throw them away .
Some people do find them bitter , and then we're just gonna trim this up into bite size pieces , preferably the same size as the florets .
If you didn't wanna use these in this recipe , you can also save them , freeze them and use them in soups in the future with the bottom of the broccoli stem , though I do recommend throwing this away as it's really bitter and quite hard .
But other than that , this is all that needs to be done .
Next is 250 grammes of washed green beans .
All we need to do with these is remove the top and tail of them .
They can be a bit hard .
Obviously , it contains the stem , too .
It's up to you how you wanna do this , and you can leave them whole or chop them in half .
Now , with the veg out of the way , we're gonna need two lemons for our sauce .
These can both just be sliced in half and then juiced on a Citrus juicer or by and just make sure no seeds decide to hop in , because it's definitely not nice having seedss in your sauce .
Last but not least , swap out your board to a board that you dedicate to chicken .
Slap down 1 kg of boneless and skinless chicken thigh .
Slice this into nice strips , then dice into bite size pieces .
Obviously , this right here isn't 1 kg of chicken , but this right here is now to make our sauce .
Add 125 millilitres of chicken stock to a small mixing bowl , along with three cloves of garlic that can be run along a micro plain to create a paste , and you can also put this along a fine box grater .
Next , we're going to add in the juice of both of those lemons 80 millilitres of honey , which I put in the microwave for about 20 seconds just to loosen it up .
2.5 grammes of onion powder for a strong concentrated flavour .
30 millilitres of soy sau for a salty umami flavour .
10 millilitres of sesame oil for a strong nutty flavour .
And 12 grammes of corn flour , which will help thicken this up once it reaches the heat .
Let's then get in there with a whisk and mix this up just until everything is combined and that corn flour is broken down .
Test it for seasoning and adjust if necessary , with sea salt flakes and cracked black pepper .
10 cracks worth .
Get back in there again with the whisk and mix this to combine .
As for cooking place a large sauce pan over high heat , adding 350 grammes of washed basmati rice , 700 millilitres of cold water , which is a 2 to 1 ratio , and sea salt flakes to taste .
Then just give this a mix around to prevent any clumps from forming and bring it to a boil .
Once boiling , place on a lid and lower the heat to low and cook for 14 minutes undisturbed .
In the meantime , place a large pan over medium high heat .
Add in 30 millilitres of olive oil and then dump in the broccoli as well as the stems , a pinch of sea salt flakes to taste and saute this for 3 to 4 minutes , just until the broccoli starts to gain a nice little golden brown colour .
You also don't have to use broccoli .
If you're not a fan , you can use a whole wide range of all of your favourite different vegetables .
Now , after four minutes and our broccoli's softened up and starting to gain nice colour .
Let's add in the green beans and continue sauteing for about three minutes , just mixing it through regularly .
We can also add in some cracked black pepper at this stage .
Follow that up with 80 millilitres of water .
This is going to allow it to steam .
We can then place it on a lid and allow it to cook for two minutes before removing the lid .
Mix it around , and what you should have is perfectly cooked vegetables , which are soft but still do have a nice bite to them .
Remove this from the stovetop and transfer the veg into a bowl or plate or whatever you have .
And we're going to reuse the pan to save dishes .
And this right here is the macros for five individual servings .
After 14 minutes , we can go back to the rice , turn it off the heat and leave the lid on for a final four minutes before removing it and fluff it up with a fork or a spatula , leaving us with this perfect soft , fluffy rice .
And these are all of the macros for five individual 210 gramme servings .
Now the best part is the honey chicken , So place the same pan back over a high heat .
Add in 20 millilitres of olive oil and slide in your thighs .
Spread them out evenly across the bottom of the pan .
This is going to ensure that they get really nice colour all over and cook evenly .
Season to taste with sea salt flakes , then mix and cook regularly for 10 minutes , which will cook the chicken all the way through and gain really nice colour and flavour .
After 10 minutes , give it another mix through to ensure nothing is stuck and that chicken is cooked through and has nice colour .
Add in all of the sauce mixture , and then again , mix this for 1.5 to 2 minutes , and during this process it will come to a boil and the corn flour will react to the heat and thicken the sauce , coating everything really well .
This is completely optional , but I'm adding in five grammes of both white and black sesame seeds for a nice pop of colour .
Also checking it for seasoning with sea salt flakes and cracked black pepper .
Then mix this through just for about 20 seconds , just until that sauce is completely thick and preferably don't set your tea towel on fire like I did here .
Also , this is all of the nutrition values for 200 grammes or five servings of the lemon chicken with serving .
If we look back throughout the video on those nutrition cards , I've put it down as 200 10 grammes of rice , 130 grammes of the veg mix and 200 grammes of the honey chicken .
But you might want to lower those amounts and get six or seven portions out of this .
I am also going to Sprinkle over some black sesame seeds on the rice to give it a nice pop of colour .
But with all of that done , we have just created these absolutely incredible lemon chickens that are perfect for pretty much any occasion .
As for storage , we can place on the lid and get these in the fridge as soon as possible , where they'll last four days and four months in the freezer .
But if you're using the meal prep containers that I have , you can use the vacuum sealed pump to make these last five days in the fridge .
This is the complete dish nutrition values for all of those weights that I said just before .
But with all of that done , we can then dig in now .
I made this a couple of times .
The sauce wasn't as good in those previous times , but this is absolutely perfect .
The consistency is just right and coats the chicken really well .
And obviously the flavour is incredible , too .
The vegetables are obviously just vegetables .
You can swap and change , and I'll leave a few things about that in the description .
And the rice is super soft and fluffy .
Overall , this combination works absolutely perfectly , and I really hope you enjoy it .