4 servings Dinner Asian-inspired

Honey Garlic Chicken with Broccoli & Rice

Name: Honey Garlic Chicken with Broccoli & Rice
Yield: 4 servings
Cuisine: Asian-inspired
Ingredients: 1.2 lb chicken breast, cut into bite-size pieces; 2.5 tsp canola oil; 0.6 tsp salt; 0.4 tsp black pepper; 2.5 tbsp cornstarch; 3 tbsp low sodium soy sauce; 6 tbsp honey; 4 tbsp water; 1 tbsp sugar (optional — can be dropped, honey glazes fine without it); 1 tsp red pepper flakes; 1 tsp paprika; 6 garlic cloves, minced; 4 tbsp green onion whites, chopped (reserve greens for garnish); 16 oz broccoli florets; 1.5 tsp canola oil

Cornstarch-crisped chicken in a glossy honey garlic sauce, with charred air fryer broccoli and jasmine rice. The sauce is doubled on purpose.

Ingredients

Chicken

1.2 lb chicken breast, cut into bite-size pieces
2.5 tsp canola oil
0.6 tsp salt
0.4 tsp black pepper
2.5 tbsp cornstarch

Sauce

3 tbsp low sodium soy sauce
6 tbsp honey
4 tbsp water
1 tbsp sugar (optional — can be dropped, honey glazes fine without it)
1 tsp red pepper flakes
1 tsp paprika
6 garlic cloves, minced
4 tbsp green onion whites, chopped (reserve greens for garnish)

Broccoli

16 oz broccoli florets
1.5 tsp canola oil

Instructions

Rinse 1.5 cups (about 278 g) dry rice until the water runs clear. Add to the rice cooker with 2.25 cups water, or fill to the cooker's line, and run. Keep on warm until serving. The rice is not counted in the macros above, so weigh and log it on its own.
Pat chicken dry, season with salt and pepper. Toss in cornstarch until every piece is lightly coated.
Whisk together soy sauce, honey, water, sugar (if using), red pepper flakes, and paprika. Set aside. Keep garlic and green onion whites separate to add fresh.
Toss broccoli with canola oil and a pinch of salt. Air fry at 375°F in a single layer, shaking halfway, until charred at the edges and tender-crisp (~9 min).
Heat canola oil in a large pan over medium-high. Add chicken in a single layer, cook, turning once the coating browns, until golden and 165°F internal (~6 min).
Push chicken aside, add garlic and green onion whites, cook 30 seconds until fragrant. Pour in sauce, simmer, tossing, until glossy and thick enough to coat the back of a spoon (~3 min).
Spoon chicken and extra sauce over rice, add broccoli alongside, garnish with reserved green onion greens.

Nutrition

Per serving — 1/4 of the chicken and sauce only - rice and broccoli logged separately.

333 calories Calories

31 g Protein

36 g Carbs

6.5 g Fat

775 mg Sodium

What's on my plate

Weigh the whole batch once after cooking, then weigh what you actually serve yourself. The macros below are scaled to your portion, not to a nominal serving.

Chicken & sauce 1333 kcal batch

Cooked batch (weigh the batch once) On my plate

Enter both weights to see your macros.

Broccoli raw 460 g · 214 kcal batch

Cooked batch (weigh the batch once) On my plate

Enter both weights to see your macros.

Rice raw 278 g · 1015 kcal batch

Cooked batch On my plate

Enter both weights to see your macros.

Plate total —

Cooked batch weights are remembered in this browser. Cooking changes weight but not calories, so the batch numbers below stay fixed no matter how much water cooks off or gets absorbed.

Batch reference numbers

Component	Raw	Cooked	kcal	Protein	Carbs	Fat
Chicken & sauce	—	—	1333	125 g	146 g	26 g
Broccoli	460 g	—	214	12.8 g	30.1 g	8.4 g
Rice	278 g	778 g	1015	19.7 g	222.4 g	1.7 g

Notes

Sauce is doubled intentionally — meant to coat rice and broccoli, not just the chicken.
Let the cornstarch coating brown before flipping.
The macros above cover the chicken and sauce only. Rice is logged separately (below). Broccoli is now estimated separately too - 16 oz of florets plus 1.5 tsp oil comes to about 214 kcal, 12.8 g protein, 30.1 g carbs, 8.4 g fat for the batch (USDA values), and it appears as its own row in the plate calculator.
Whole batch, chicken and sauce: ~1,333 cal, 125 g protein, 146 g carbs, 26 g fat. Per serving at 3 servings instead of 4: ~444 cal, 42 g protein, 49 g carbs, 9 g fat.
Honey drives roughly 76% of the sauce's calories and carbs. The cornstarch total assumes all 2.5 tbsp gets eaten, so the real figure is likely 10-15% lower - some stays in the bowl. Chicken is weighed raw.

Rice, logged separately

I cook 1.5 cups dry, about 278 g, which yields roughly 778 g cooked. Cooking only adds water, so the calories and macros are identical either way - only the weight you divide them by changes. Weigh what lands in your bowl and use the matching row.

Amount	kcal	Protein	Carbs	Fat
100 g dry	365	7.1 g	80 g	0.6 g
100 g cooked	130	2.5 g	28.6 g	0.2 g
150 g cooked	196	3.8 g	42.9 g	0.3 g
200 g cooked	261	5.1 g	57.2 g	0.5 g
278 g dry / ~778 g cooked (full batch)	1015	19.7 g	222.4 g	1.7 g

The cooked column assumes a 2.8x yield, which is typical for white and jasmine rice but shifts with your water ratio and cooker. Weigh the full cooked batch once, divide 1015 by that weight and multiply by 100, and you have your own exact per-100 g-cooked figure.

Import to Cronometer

This page carries schema.org Recipe data, so Cronometer can pull it in directly. In Cronometer go to Foods → Recipes → Import Recipe from URL and paste:

https://simmonsbrian.com/recipes/honey-garlic-chicken-broccoli-rice/

Cronometer matches each ingredient to its own food database and works the nutrition out from that, so review the matches before saving — the numbers on this page are not the ones it imports. Unmeasured seasonings get flagged; delete them.

Weigh the cooked batch once and put it in the Cooked g column of the recipe's ## Components table, and a per-gram import copy is generated at https://simmonsbrian.com/recipes/honey-garlic-chicken-broccoli-rice/cronometer/ for logging by weight.