We've turned our one pan sticky chicken recipe into a full meal. Our flavorful sticky chicken paired with a kale and sweet potato salad along with white rice that has a high protein twist. This meal is balanced, nourishing, and high in protein!
At the end of the day, whether it was a long one or not, I just want a nourishing, balanced, and easy meal. This sticky chicken, kale and sweet potato salad along with white rice meets all of those requirements!
Our sticky chicken recipe is made in one pan making it a simple protein to whip up. It is started by coating chicken thighs (boneless, skinless) in seasoned flour, then dredging them in an egg and water wash. The prepared chicken thighs are then placed in a hot skillet with butter and seared on both sides. They finish cooking in a bath of chicken broth which turns into a thick gravy.
The next component to this meal is our kale and sweet potato salad. This salad is full of flavors and textures. It is even approved by my husband so that's how you know it's yummy! It starts off with a bed of lettuce and kale. Then, it is topped with roasted sweet potatoes and Brussel sprouts. Right out of the oven so they are warm. Then it is followed by candied pecans, craisins, and crumbled feta!
The last addition to this meal is our white rice recipe. For this recipe, the rice is cooked in chicken broth making it higher in protein. The rice soaks up the nutrients from the broth and even gets a little creamy. It is then finished off with some butter and salt for optimal flavor.
How to Make the Sticky Chicken Full Meal Step-by-Step
Sticky Chicken
To start, in a small bowl, whisk together the egg and water. As well as adding the flour and seasonings into another bowl and whisking together.
Heat up a cast iron skillet over medium heat. While the skillet is heating, dice up the onion.
Add oil into the skillet and cook the diced onion until translucent.
To the onion, add in the minced garlic cloves and cook until fragrant. About another minute or so.
Now, dredge the chicken in the egg mixture and then in the flour mixture. Making sure that both sides of the chicken are well coated with the flour and seasoning mixture.
Add the chicken to the hot skillet and brown on both sides.
Pour the chicken broth into the skillet with the chicken and bring to a simmer. Once simmering, lower the heat and cover the skillet. Cook until the chicken is cooked through and the sauce is slightly thick. This will take about 15 minutes or so.
Serve immediately and enjoy!
Kale and Sweet Potato
Firstly, chop the sweet potato up into really small cubes. Along with slicing the Brussel sprouts in half and then in half again. Try not to cut a lot of the stems of the Brussel sprouts off. Leaving the stem helps it to stay together after sliced.
Place the chopped sweet potatoes and Brussel sprouts onto a sheet pan. Drizzle with olive oil and sprinkle with salt and pepper as well as dried rosemary. Roast at 375 degrees Fahrenheit until the Brussel sprouts are slightly browned and the sweet potatoes are fork tender. Let cool slightly.
Now, assemble the salad. Start by breaking up the kale and green leaf lettuce and placing it onto your serving dish or bowl.
Place the sweet potatoes and Brussel sprouts on top of the leavy greens.
Then, sprinkle with the craisins, pecans, and lastly feta. Isn't the salad beautiful?!
If using the maple vinaigrette, drizzle that on now. I have found that the recipe I linked by Mommy's Home Cooking is the best one! Enjoy while still warm!
Stove Top White Rice
To start, in a medium size pot, add in the white rice and the chicken broth.
Place the white rice and chicken broth on your stove top on high. Allow the mixture to come to a rolling boil.
Once the chicken broth is boiling, turn the burner down to medium (a 5) and cock the lid well. You'll know the lid is cocked enough when no water boils out over. This makes it easy to walk away from the rice and not needing to run back because water is spilling out. Allow the mixture to keeping boiling with the cocked lid until the liquid is almost out.
Once there is just a bit of liquid bubbling around the rice, turn the burner off and fully place the lid on top of the pot. Allow the rest of the liquid to evaporate off.
Once fully evaporated, add butter and salt to the top of the rice and use a fork to fluff the rice while also stirring in the butter and salt.
Serve immediately and enjoy!
Tips to Make This Meal
- Prep the salad ahead of time by having everything chopped and ready to throw onto the bed of lettuce and kale. This will make your meal even simpler!
- For the sticky chicken, add in a tablespoon of flour at a time to make the gravy thicker if needed.
- When fluffing the white rice, be careful to not stir it too much as this will make the rice mushy.
Ingredients
Sticky Chicken
All-purpose flour
Thyme (dried)
Basil (dried)
Rosemary (dried)
Oregano (dried) - All the seasonings will be added into the flour to ensure even seasonings as well as creating an even batter on the chicken.
Salt
Yellow Onion - To add more texture and flavor, we'll add diced onion into the hot skillet before we add the chicken.
Egg
Water - we will add a little bit of water to the beaten egg to add a little more volume to the mixture.
Chicken Broth - After the chicken is seared, we will finish cooking it in chicken broth. Water can be used instead of chicken broth if needed.
Minced Garlic
Boneless Skinless Chicken Thighs - This cut of chicken thighs ensures lean protein as well as quick cooking!
Kale and Sweet Potato Salad
Sweet Potatoes
Brussel Sprouts
Green Leaf Lettuce
Kale
Candied Pecans
Craisins
Feta
Olive Oil
Dried Rosemary
Stove Top White Rice
White Rice (long grain)
Chicken Broth
Butter (salted or unsalted)
Salt (amount will vary depending on if using salted or unsalted butter)
Tools You May Need
Sticky Chicken
Cast iron or large skillet
2 medium sized bowls (to create our egg and flour dredge)
Cutting board
Sharp knife
Measuring cups
Measuring spoons
Kale and Sweet Potato Salad
Sheet pan
Serving dish
Cutting board
Sharp knife for chopping
White Rice
Medium Sized Pot
Measuring Cups
Measuring Spoon (½ teaspoon)
Fork
Why You'll Love This Sticky Chicken Full Meal
High in Protein - Protein helps us feel full and satisfied after eating and this meal has lots of it!
Balanced - This meal has your proper plate of veggies, proteins, and carbs.
Nourishing - There are so many health benefits to the components of this meal! Making it something that is nourishing for your body.
What Did you Think?
If you made this full meal, we would love to know how it turned out for you! Let us know by leaving us a comment down below.
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