British · dinner
Sticky Miso Chicken Traybake with Rice and Broccoli
Video by Jamie Oliver on YouTube · Open on YouTube
- Gluten-free with a swap: Use tamari instead of soy sauce and a gluten-free miso to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Sesame, Soy. Check labels on stock, sauces and spice mixes.
Chicken legs give plenty of protein (about 42 g a serve) and zinc, and the broccoli covers most of a day's vitamin C and vitamin K; the quick cucumber pickle adds crunch without any fat.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Heat the oven to 200°C. In a roasting tray, massage the chicken legs with pepper, soy sauce, miso, 2 tbsp vinegar and the olive oil. Marinate overnight in the fridge if you have time, or cook straight away. 0:28
- Spread the chicken out flat and roast for 30 minutes. 2:00
- Lift the chicken out. Add the rice and the boiling water to the tray, put it on the hob and bring to the boil, letting the water dissolve the sticky bits. 2:35
- Cut the broccoli into florets and slice the tender stalk. Stir the stalk into the rice, sit the chicken on top and nestle the florets around it. 3:35
- Drizzle the chicken with honey, scatter over the sesame seeds and return to the bottom of the oven for 10–15 minutes, until the rice is cooked. 4:39
- Meanwhile season the sliced cucumber with salt and pepper and dress with the rest of the vinegar. Rest the tray for a couple of minutes, then serve with the cucumber. 5:17
Tip. Time is without the optional overnight marinade. Remove the chicken skin to cut saturated fat. Green beans or sugar snaps can replace the broccoli.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 42%
- Protein 23%
- Fat 35%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 79% of the 79 g of net carbs come from the basmati rice. To cut carbs, try cauliflower rice instead, or half and half.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High93%
51 µg a serve, mostly from chicken legs (57%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High92%
111 µg a serve, mostly from broccoli (80%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High89%
80 mg a serve, mostly from broccoli (97%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High44%
0.7 mg a serve, mostly from chicken legs (53%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High43%
4.7 mg a serve, mostly from chicken legs (55%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium High25%
104 mg a serve, mostly from chicken legs (27%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron High20%
3.6 mg a serve, mostly from chicken legs (40%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate High20%
82 µg a serve, mostly from broccoli (67%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source18%
840 mg a serve, mostly from chicken legs (35%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin B12 Source17%
0.4 µg a serve, mostly from chicken legs (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 Source16%
0.3 g a serve, mostly from chicken legs (52%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E Source14%
2.2 mg a serve, mostly from olive oil (45%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium Source10%
130 mg a serve, mostly from broccoli (32%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A Source10%
92 µg a serve, mostly from chicken legs (66%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
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Vitamin D1%
0.3 µg a serve, mostly from chicken legs (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Jamie Oliver; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.