Protein Swap | BBQ General Tao Chicken Thighs
with Edamame Rice & Garlic Broccoli
Cooking time
25 minutes
Servings
2/4
Calories
740 /serving
General Tao is in the house, and this time it isn’t takeout. A succulent glaze gives grilled chicken a glow up, with familiar tangy-sweet flavours. Broccoli finishes browning on the grill too, before slipping onto plates with edamame-studded rice. A chic Chinese restaurant classic, on your own barbecue.
We will send you:
- 4 Canadian-raised chicken thighs (air chilled)
- 2 Garlic cloves
- 200g Broccoli florets
- 45ml Sweet soy sauce
- 160g White rice
- 30ml Rice vinegar
- 150g Edamame (or green peas)
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame, garlic, canola oil, ginger, paprika flavour, black pepper, cellulose)
Contains: Sesame • Soy • Sulphites • Wheat
You will need:
Medium pot
Microwave
Oil
Salt & pepper (S&P)
BBQ (or pan)
Total Fat
17 g
Saturated Fat
3 g
Sodium
1390 mg
Total Carb
100 g
Sugars
23 g
Protein
52 g
Fibre
6 g
Preparation
Cook the rice
- Heat the BBQ on high (or pan on medium-high), making sure to oil the grill first.
- In a medium pot, combine the rice, 1 ¼ cups water and a big pinch of salt (double the water and salt for 4 portions); bring to a boil.
- Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed.
- Remove from the heat, add the edamame, stir and let sit, covered, for 5 min. Fluff the rice.
Mise en place
- Meanwhile, halve the broccoli if large.
- Mince the garlic.
- In a large bowl, make the glaze by combining the soy sauce, vinegar (start with ½), ½ the garlic and a drizzle of oil.
Start the broccoli
- In a medium bowl, combine the broccoli and 1 tbsp water (double for 4 portions).
- Cover and microwave, 2 to 3 min., until partially cooked.
- Add a drizzle of oil, the remaining garlic, ⅓ of the spices and S&P; stir well.
Grill the chicken & finish the broccoli
- Pat the chicken* dry; season with the remaining spices and S&P.
- Add to the BBQ (or pan) and grill, 6 to 8 min. per side, until cooked through.
- Add the broccoli to the BBQ (or pan)** **and grill, turning occasionally, 3 to 4 min., until tender and browned.
Glaze the chicken
- Transfer the chicken to the bowl of glaze; toss well.
Plate your dish
- Divide the rice between your plates.
- Top with the chicken (slice beforehand if desired) and broccoli.
- Spoon any remaining glaze over. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
