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Bang Bang Chicken Drumsticks with Greens
Prep time:10 mins- Cook time:30 mins
Servings:1
Bang bang chicken (or sometimes called ‘bon bon chicken’ or ‘bam bam chicken’) is a vibrant dish originating in China, with the name ‘bang bang’ referring to the term for the baton that is traditionally used to tenderise the meat. We’ve created our own version with this healthy bang bang chicken recipe which is keto friendly and adapted from The Fast 800 Keto Recipe Book. It’s packed with over half your daily recommended protein, as well as plenty of flavour, to keep you satisfied until your next meal.
It couldn’t be more simple to pull together this healthy bang bang chicken recipe. The fuss-free marinade comes together by mixing tamari, peanut butter, ginger, chilli and oil, all of which provide a flavourful punch as well as some impressive health benefits. The peanut butter in the marinade provides the indulgently creamy texture while also being a rich source of healthy fats, fibre and plant-based protein that all aid with good digestion and keeping you fuller for longer. Tamari, a soy sauce alternative, offers similar gut-friendly nutrients as well as beneficial amino acids as it’s made through a natural fermentation process.
Bok choy and white cabbage are the nutrient-dense accompaniment to the chicken in this healthy bang bang chicken recipe. Both belong to the brassica family, offering anti-inflammatory compounds, immune-boosting vitamin C, gut-supporting fibre and potassium which helps regulate blood pressure. These kinds of green vegetables are ideal for enjoying as part of a diet like The Fast 800 Keto Diet, as you can pile them up on your plate without counting their calories or worrying about them kicking you out of ketosis.
Serve this healthy bang bang chicken recipe with steamed brown rice and toasted peanuts on a non-fasting day, or for friends and family. What’s more, feel free to customise the recipe by adding a dash of honey to the sauce and removing the chilli for children or anyone that doesn’t like the heat. For more delicious, keto-friendly recipes that can be adapted for the whole family, sign up for your 7-day free trial of The Fast 800 Programme here.
Ingredients
- ½ tbsp tamari
- ½ tbsp peanut butter
- 10g ginger, peeled and minced
- ¼ tsp chilli flakes, adjust to preferred heat level
- ½ tbsp sesame oil
- 1 tbsp water
- 3 skinless chicken drumsticks, see Notes
- 1 bok choy, cut in half lengthways
- 100g white cabbage, wedge
- 1 shallot, in rings
Instructions
- Mix the tamari, peanut butter, ginger, chilli, oil, and water and toss the chicken to coat. If you have time, allow to marinate for 30+ minutes (or even overnight).
- Preheat the oven to fan forced 180°C/200°C/400°F/Gas mark 6 when ready to cook. Line a baking tray with baking paper/parchment.
- Place the chicken on the prepared tray along with the vegetables, and pour the remaining marinade over everything. Roast for 25-30 minutes until the chicken is cooked through.
- Serve and enjoy!
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Notes
- Non-fasting day? Serve with steamed brown rice and toasted peanuts.
- Make it family friendly! Add a dash of honey to the sauce. Reduce or remove the chilli for those that don’t like heat.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
- Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
- If following a gluten free diet, please check the label of the tamari to ensure there are no sources of gluten.
- The weight of the whole chicken drumsticks (bone in) for one servings of this recipe is assumed to be 360g. The weight of meat only (no bones) is approximately 165g per serving. Substitute with 165g boneless, skinless chicken thigh meat per serving for similar nutritional value.