This Sticky Chicken and Fried Rice Tray Bake brings together tender chicken thighs glazed with a sweet and savory sauce, nestled atop aromatic basmati rice infused with the flavors of garlic, ginger, and sesame. The addition of vibrant peas and spring onions not only adds color but also enhances the nutritional profile of this dish.
Full Recipe:
Ingredients:
- 1 cup basmati rice, uncooked
- 1/2 cup low-sodium chicken broth
- 1 cup water
- 2 tablespoons tamari (gluten-free soy sauce)
- 1 teaspoon sesame oil
- 500 grams chicken thigh fillets, trimmed and chopped
- 2 teaspoons honey
- 2 cloves garlic, minced
- 2 teaspoons fresh ginger, minced
- 2 spring onions, sliced
- 1 cup frozen peas, thawed
- 2 large eggs, beaten
Directions:
- Preheat the oven to 200°C (392°F).
- In a deep baking dish, combine the uncooked basmati rice, chicken broth, water, half of the tamari, and sesame oil. Cover the dish with foil and bake for 30 minutes.
- While the rice is baking, marinate the chopped chicken thighs in a mixture of honey, the remaining tamari, minced garlic, and minced ginger.
- After 30 minutes, remove the rice from the oven and stir in the sliced spring onions and thawed peas.
- Create four wells in the rice mixture and pour a portion of the beaten eggs into each well. Arrange the marinated chicken pieces on top of the rice.
- Return the dish to the oven and bake for an additional 20-25 minutes, or until the chicken is fully cooked and the egg is set.
- Gently mix the rice and chicken together to combine the flavors before serving.
Prep Time: 15 minutes | Cooking Time: 55 minutes | Total Time: 1 hour 10 minutes
Kcal: Approximately 392 kcal per serving | Servings: 4
Origins and Inspiration
Sticky chicken and fried rice are staples in many Asian cuisines, particularly Chinese and Southeast Asian cooking. This recipe is a fusion of traditional fried rice and oven-baked chicken, simplifying the cooking process without compromising flavor. The dish draws inspiration from teriyaki chicken, sesame garlic chicken, and classic fried rice dishes that are commonly found in home kitchens and restaurants alike.
By combining the elements of a tray bake with the well-loved flavors of fried rice, this recipe offers a balanced meal that is both convenient and delicious. Using the oven allows the rice to absorb all the rich seasonings while keeping the chicken juicy and flavorful.
Key Features of the Recipe
- One-Pan Cooking – Everything is baked in a single tray, minimizing dishes and cleanup.
- Balanced Flavors – The combination of sweet honey, umami soy sauce, and fragrant garlic and ginger creates a depth of flavor that enhances the overall dish.
- Nutrient-Packed Ingredients – Chicken provides protein, while peas and spring onions add fiber, vitamins, and minerals.
- Customizable – The recipe can be adapted with different proteins (such as tofu or shrimp), vegetables, or seasoning blends.
- Family-Friendly – A great meal option for households looking for a wholesome yet easy-to-make dish.
Cooking Tips
- Marinate for Maximum Flavor – Letting the chicken sit in the marinade for at least 30 minutes (or overnight) enhances the depth of taste.
- Use Jasmine or Basmati Rice – These rice varieties work well in baked dishes and absorb flavors beautifully.
- Ensure Even Cooking – Stir the rice gently before adding the chicken to distribute the moisture and seasonings evenly.
- Egg Integration – Creating small wells in the rice before adding beaten eggs allows them to bake into fluffy pockets, adding richness to the dish.
- Caramelization is Key – If you like a bit of extra crisp on your chicken, broil the tray bake for the last 5 minutes of cooking.
Ingredient Substitutions
- Protein Swap: Replace chicken with shrimp, tofu, or even thinly sliced beef for a different variation.
- Soy Sauce Alternatives: Tamari (gluten-free option) or coconut aminos for a milder taste.
- Veggies: Try diced carrots, bell peppers, or bok choy for additional color and crunch.
- Sweetener: Swap honey for brown sugar or maple syrup for a different caramelized sweetness.
Storage & Reheating
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven at 180°C (350°F) for 10 minutes, or in the microwave for a quick meal.
- For best results, add a splash of water to the rice before reheating to keep it moist.
This Sticky Chicken and Fried Rice Tray Bake is a foolproof recipe that delivers incredible flavors while keeping prep and cleanup to a minimum. Whether you’re feeding a busy family or meal-prepping for the week, this dish is a great choice!
Why You’ll Love This Recipe
✔ One-Pan Meal – Everything bakes in a single dish, minimizing cleanup.
✔ Packed with Flavor – The combination of garlic, ginger, honey, and soy sauce creates a bold, umami-rich taste.
✔ Nutritious & Balanced – Protein-rich chicken, fiber-packed rice, and fresh veggies make this a wholesome meal.
✔ Easy to Customize – Swap out ingredients to match your preferences or dietary needs.
✔ Great for Meal Prep – Stays fresh for days and reheats beautifully.
Key Ingredients and Their Benefits
Chicken Thighs
Juicier and more flavorful than chicken breasts, thighs hold up well to baking and absorb the marinade beautifully. They provide high-quality protein and essential nutrients like iron and zinc.
Basmati Rice
This long-grain rice remains fluffy and light when baked, preventing it from becoming mushy. It absorbs the sauce well and is a good source of carbohydrates for energy.
Garlic & Ginger
These aromatics not only enhance the dish’s flavor but also have anti-inflammatory and immune-boosting properties.
Soy Sauce (or Tamari for Gluten-Free Option)
Adds deep umami richness while balancing the sweetness of the honey.
Honey
Caramelizes during baking, creating a sticky glaze that enhances the dish’s texture and flavor.
Sesame Oil
Provides a nutty aroma that enhances the overall depth of the dish.
Cooking Tips & Techniques
✔ Marinate the Chicken for Deeper Flavor
Letting the chicken sit in the marinade for at least 30 minutes (or overnight) will infuse it with more flavor.
✔ Use the Right Rice
Basmati or jasmine rice works best. Avoid short-grain rice, as it can become too sticky when baked.
✔ Stir the Rice Halfway Through Baking
This ensures even cooking and prevents any dry spots.
✔ Let the Dish Rest Before Serving
Allow the tray bake to sit for 5 minutes after removing it from the oven. This helps the rice settle and soak up any remaining flavors.
✔ Broil for Extra Crispiness
For a crispier texture, broil the dish for the last 5 minutes of baking.
Customization Ideas
- Vegetarian Version: Swap chicken for tofu or tempeh and use vegetable broth instead of chicken broth.
- Low-Carb Option: Replace rice with cauliflower rice (but reduce the liquid by half).
- Extra Veggies: Add diced carrots, bell peppers, or bok choy for more color and nutrition.
- Spicy Kick: Stir in some chili flakes or sriracha for added heat.
Pairing Suggestions
This dish pairs well with light and refreshing side dishes to balance the richness of the sticky chicken and fried rice. Here are some great options:
- Asian Cucumber Salad – Crunchy, tangy, and refreshing.
- Steamed Edamame with Sea Salt – A simple, protein-rich side.
- Miso Soup – A warm, umami-packed appetizer.
- Garlic Butter Green Beans – Adds a nice crisp contrast to the meal.
For drinks, try:
- Jasmine or Green Tea – Helps cleanse the palate.
- Lemon Iced Tea – A refreshing, citrusy drink to complement the savory dish.
- Ginger Lemonade – Enhances the ginger flavors in the meal.
Storage & Reheating Instructions
Storage:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- For longer storage, freeze in portion-sized containers for up to 1 month.
Reheating:
- Oven Method (Best Option): Cover with foil and reheat at 180°C (350°F) for 10 minutes.
- Microwave: Add a splash of water to the rice and heat in 30-second intervals until warm.
- Stovetop: Reheat on low with a little broth or water to keep the rice from drying out.
Common Questions
Can I use chicken breast instead of thighs?
Yes, but chicken breasts tend to dry out faster. Reduce baking time by 5-7 minutes if using breast meat.
Can I cook the rice separately?
You can, but baking it with the chicken enhances the flavor by allowing the rice to absorb all the savory juices.
What if my rice is undercooked after baking?
Cover the tray with foil and bake for an additional 5-10 minutes with a splash of extra broth.
How can I make it extra crispy?
Broil for the last 5 minutes of baking to crisp up the top layer.
Conclusion
Sticky Chicken and Fried Rice Tray Bake is a must-try dish for anyone looking for a flavorful, easy, and satisfying meal. The combination of sweet, savory, and umami flavors makes this dish an instant family favorite. Plus, its versatility allows you to tweak it to your taste preferences.
Perfect for weeknight dinners, meal prep, or casual gatherings, this recipe is both practical and impressive. Whether you’re a beginner cook or a seasoned home chef, you’ll love the ease and taste of this oven-baked Asian-inspired meal.