615.5
CALORIES
49.1
PROTEIN (G)
57.4
CARBS (G)
22.2
FAT (G)
3.9
FIBRE (G)
Method
Coat the chicken thigh pieces with the measured salt, black pepper, garlic granules, onion powder, smoked paprika, ground ginger and olive oil.
Mix the reduced-fat mayonnaise, yogurt, sweet chilli sauce, sriracha, rice vinegar and parsley. Reserve clean sauce for finishing.
Bake or air-fry at 200°C for 22-25 minutes, turning once, until the thickest chicken reaches 75°C.
Melt the light spread. Cook the garlic and onion for 5 minutes.
Stir in the rice, measured salt, oregano, parsley, chilli flakes and coconut. Add water according to the rice packet and cook until tender.
Finish with lemon zest and juice. Coat the cooked chicken with reserved clean sauce and divide into five portions.
ALLERGENS
Contains egg and milk. Check the mayonnaise, yogurt, sweet chilli sauce and sriracha labels.
STORAGE & REHEATING
Cool the rice and chicken promptly, ideally within 1 hour, then refrigerate in covered containers. Use within 1 day because the meal contains cooked rice. Reheat only once, until steaming hot throughout.
COACH NOTE
High in protein but energy-dense from chicken thigh, mayonnaise, spread and coconut. Fit the portion to the wider day.
EQUIPMENT
Large bowl, two small bowls, lined tray or air fryer, saucepan with lid, chopping board, knife and five containers.
PRACTICAL ADJUSTMENTS
For less heat, reduce the sriracha and chilli flakes. For a leaner version, use chicken breast or reduce the mayonnaise and coconut. Add broccoli or peppers for more vegetables. Recalculate after changes.
FREEZER GUIDANCE
Cool the chicken and rice promptly, then freeze in individual portions. Defrost fully in the fridge and reheat only once until steaming hot throughout. Add freshly mixed sauce after reheating for the best texture.
DIETARY SUITABILITY
As written: not suitable for vegetarians or vegans.
Vegetarian or vegan: replace chicken with tofu and use vegan mayonnaise, plant yogurt and dairy-free spread.
Gluten-free: use only labelled sauces and seasonings.
Recalculate nutrition after substitutions.