Dinner · 35 min · Serves 1
Sticky Hoisin Chicken Thigh with Sweet Potato & Tenderstem
Why you'll never catch me eating carbs without fat.
Protein and fat slow down how quickly your stomach empties, so the carbs from the sweet potato arrive as a slower trickle instead of a sharp spike.
- Protein
- ~43g
- Carbs
- ~26g
- Fat
- ~56g
- Fibre
- ~5g
- kcal
- ~770
~9Real-life GL
Low. Estimated from published GI values, adjusted for the protein and fat on the plate. How we calculate it
Ingredients Serves 1
No scales needed. Measurements are here if you want them, but it’s often easier to watch the reel, judge it by eye and have a go. Just keep the protein, fat and fibre on the plate.
Macros and real-life GL are for the recipe as written.
Swap it
- Chicken thigh → chicken breast, same weight. More protein, less fat, same GL.
- Tenderstem → regular broccoli or green beans.
- Sweet potato → butternut squash. Fewer carbs, so a lower GL: an upgrade rather than a like-for-like swap.
What I used Ad
- Ninja Crispi 4-in-1 Air Fryer: Crisps the par-boiled sweet potato. View it
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Method
- Mix the soy, hoisin, sesame oil, garlic and rice vinegar, and coat the chicken.
- Par-boil the sweet potato for about 10 minutes, then finish in the air fryer at 200°C for about 15 minutes until golden.
- Pan-sear the chicken for 5–6 minutes a side, adding the leftover glaze at the end so it turns sticky.
- Steam the tenderstem for 3–4 minutes and melt a couple of slivers of butter over it.
- Split the sweet potato, add a knob of butter, then top with the sliced chicken and a spoon of cottage cheese.
Nutrition and glycaemic load are estimates. Responses vary from person to person. General information only, not medical advice.