Sticky Brown Sauce Chicken with Green Pepper and Sweetcorn Rice recipe

Name: Sticky Brown Sauce Chicken with Green Pepper and Sweetcorn Rice
Total time: 30 min
Yield: 3 servings
Cuisine: Asian-inspired
Ingredients: 350 g, sliced chicken breast; 200 g rice; 1 large, sliced green pepper; 120 g sweetcorn; 3 tbsp brown sauce; 2 cloves, crushed garlic; 1 tbsp soy sauce; 2, sliced spring onions; 1 tbsp oil; to taste salt; to taste black pepper

A fast, savoury chicken stir-fry with crisp green pepper and sweetcorn in a glossy brown sauce coating. Served over rice, it is comforting and full of flavour.

30 min · Medium · Asian-inspired Jump to method

Sticky Brown Sauce Chicken with Green Pepper and Sweetcorn Rice

Ingredients

3 servings

350 g, sliced chicken breast
200 g rice
1 large, sliced green pepper
120 g sweetcorn
3 tbsp brown sauce
2 cloves, crushed garlic
1 tbsp soy sauce
2, sliced spring onions
1 tbsp oil
to taste salt
to taste black pepper

Nutrition	Per serving
Calories	468 kcal
Protein	32 g
Carbohydrates	52 g
Fat	14 g
Saturated fat	2.3 g
Fibre	3.1 g
Sugar	9.2 g
Sodium	680 mg

Why this works

A reasonably balanced chicken and rice dish that is protein-rich, but the added brown sauce, soy sauce and salt push sodium and sugar up a little.

Lean protein. Chicken breast provides a good amount of high-quality protein, supporting muscle maintenance and satiety.

Vitamin C and carotenoids. Green pepper and spring onions contribute vitamin C and antioxidants, with sweetcorn adding small amounts of folate and fibre.

Sodium watch-out. Soy sauce, brown sauce and added salt make this dish relatively higher in sodium, so it may not suit a low-salt diet.

Method

Cook the rice according to the packet instructions.
Slice the chicken breast into thin strips.
Heat oil in a large frying pan or wok, then stir-fry the chicken until lightly browned.
Add the sliced green pepper and cook for 3-4 minutes until just tender.
Stir in the sweetcorn and garlic, cooking for 1 minute.
Mix in brown sauce and soy sauce with a splash of water to loosen the glaze.
Toss everything together until coated and bubbling hot.
Serve over the rice and finish with sliced spring onions if using.

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