Lunch: Char Siu Chicken

Recipe by Tracy Hamilton This dish is so easy to make, but so delicious! Due to the marinating time, you do need to plan ahead to make this, but the wait is worth it. I serve this with a skinny Hawaiian slaw and there are never leftovers. Whether I roast

This recipe includes superfoods such as:

Honey

Health benefits of Char Siu Chicken

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1 cup brown sugar
1/4 cup soy sauce
2 tablespoons hoisin sauce
2 tablespoons honey
1 clove garlic, minced
1 tablespoon sriracha sauce
1 tablespoon sherry
1 tablespoon red food coloring (optional)
1 teaspoon sesame oil
1/2 teaspoon Chinese five-spice powder
1/8 teaspoon liquid smoke flavoring (optional)
12 skinless, boneless chicken thighs

Instructions

Whisk brown sugar, soy sauce, hoisin sauce, honey, garlic, sriracha sauce, sherry, food coloring, sesame oil, Chinese five-spice powder, and liquid smoke together in a bowl; pour into a resealable plastic bag. Add chicken thighs, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 24 to 48 hours.
Preheat oven to 350 degrees F (175 degrees C). Line a roasting pan with aluminum foil and place a roasting rack in the bottom of the pan.
Remove chicken from marinade and place on the rack in the prepared roasting pan.
Pour marinade into a saucepan; bring to a boil, reduce heat to low, and simmer for 3 to 5 minutes. Remove from heat.
Bake chicken in the preheated oven, turning once and basting occasionally with marinade, until the juices run clear, about 1 hour. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).