Macros per Serving
Calories: ~568 kcal
Protein: ~56g
Carbohydrates: ~44g
Fat: ~17g
Fibre: ~2g
Crispy chicken tenders coated in a sticky hot honey glaze, served with fluffy rice and roasted peppers. This macro-friendly meal hits the sweet-heat balance, satisfies cravings, and works perfectly for meal prep or post-workout recovery.
Total cost (2 servings): ≈ £4.50
Cost per serving: ≈ £2.25
⏰ Total Time: ~35 mins (10 mins prep time, 25 mins cook time) + optional: 30 mins marinate time
This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.
Ingredients (2 servings)
For the Marinated Chicken Tenders
• 2 medium chicken breasts (~300g), sliced into tenders
• 2 eggs
• 1 tbsp sriracha
• 1 tsp mustard
• 100ml milk
• ½ tsp paprika
• ½ tsp garlic powder
• ¼ tsp nutmeg
• ¼ tsp onion powder
• Salt & pepper to taste
• 2 tbsp cornflour, for coating
• 1 tbsp olive oil, for cooking
For the Hot Honey Glaze
• 1 tbsp honey
• 1 tbsp hot sauce
• 1 tsp apple cider vinegar
• 1 clove garlic, finely grated
• ½ tsp chilli flakes (optional)
For the Bowl Base
• 120g cooked rice (brown or white)
• 1 red bell pepper, sliced
• ½ red onion, sliced
• 1 tsp olive oil
• ½ tsp smoked paprika
• Salt & pepper to taste
Instructions (2 servings)
⏱ Marinate first?
For best flavour and texture, marinate for at least 30 minutes (or overnight). If short on time, a 10-minute marinade still works!
1. Marinate the Chicken
• In a bowl, whisk together eggs, sriracha, mustard, milk, and all spices (paprika, garlic powder, nutmeg, onion powder, salt, and pepper).
• Add the chicken tenders, stir to coat, and let marinate in the fridge for 30+ minutes.
2. Prep the Rice & Veg
• Cook your rice according to packet instructions (or use pre-cooked if preferred).
• Slice the red pepper and red onion, then toss with olive oil, smoked paprika, salt, and pepper.
• While the chicken is marinating, either:
– Roast the veg in the oven at 200°C (fan 180°C) for 20–25 mins
– Or air-fry at 200°C for 10–12 mins, shaking halfway
– Or pan-fry for 8–10 mins until softened and charred
3. Coat & Cook the Chicken
• Place cornflour in a shallow bowl.
• Remove chicken from marinade, shake off excess, and lightly coat each piece.
• Heat olive oil in a non-stick pan over medium-high heat.
• Cook chicken for 3–4 minutes per side, or until golden and cooked through. Set aside.
4. Make the Hot Honey Glaze
• Lower the heat.
• In the same pan, add honey, hot sauce, vinegar, grated garlic, and chilli flakes.
• Stir for 1–2 mins until bubbly and sticky.
• Return chicken to the pan and toss to fully coat.
5. Assemble the Bowls
• Divide the rice, roasted veg, and glazed chicken tenders between two bowls or containers.
• Drizzle with any leftover glaze and garnish with extras like spring onions or sesame seeds if desired.
Meal Prep Notes
• Store in the fridge for up to 3 days.
• Reheat in the microwave for 2–3 minutes, adding a splash of water if needed to keep the chicken juicy.
Health Benefits of the Dish
Muscle-Building Protein Power
Lean chicken breast provides a high-quality protein source, supporting muscle repair, recovery, and growth. Paired with crisped edges and balanced sides, this dish makes a great post-workout meal or high-protein lunch. Protein also promotes fullness, helping reduce snacking and support lean goals.
Nutrient-Rich Veg for Immunity
The roasted bell peppers and onions are rich in vitamin C, antioxidants, and fibre, supporting a strong immune system, better digestion, and overall cellular health. Including colourful vegetables in your meals helps promote long-term wellbeing while keeping calories in check.
Steady Energy & Recovery Fuel
With a base of rice, vegetables, and healthy fats, this bowl offers a steady release of energy. The combination supports physical performance, keeps you energised throughout the day, and helps avoid those classic afternoon crashes that come from low-fuel meals.
Tips & Variations
Tips & Variations
Add Greens? – Throw in spinach, broccoli, or sugar snap peas for an extra micronutrient boost and fibre.
Customise the Heat – Adjust the hot sauce or chilli flakes to match your spice preference — or leave them out for a milder version.
Sticky Upgrade? – Simmer the honey glaze for a little longer to get a thicker, extra-caramelised coating on your chicken.
Bulk Meal Prep? – Double or triple the recipe to make 4–6 servings for the week — just store in airtight containers and reheat as needed.
Flavour Boost? – Add grated garlic or a splash of soy sauce to the glaze for extra depth, or finish with sesame seeds or spring onion.
Extra Protein? – Add a boiled egg, sprinkle in toasted seeds, or serve with a dollop of Greek yoghurt for even more macro balance.
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