Healthy Very Nice Five Spice Chicken Rice Recipe
Ingredients
- 4 cloves garlic, finely diced
- 3 tbs hoisin sauce
- 1 1/2 tbs salt-reduced soy sauce
- 1 tsp Chinese five-spice
- 1 tsp pepper
- 400 g skinless chicken thigh, trimmed of fat
- 1 tsp oil
- 1 onion, diced
- 1 carrot, sliced into thin rounds (cutting on the diagonal)
- 1 capsicum, seeded and sliced into strips
- 1 bunch kai lan (Chinese broccoli), chopped, leaves separate
- 1 1/4 cups rice (uncooked)
- 2 cups salt-reduced chicken stock
Method
- Mix the garlic, the hoisin, soy sauce, spices and chicken in a bowl. Cover, place in the fridge and marinate for at least 10 minutes (up to 12 hours).
- Heat oil in a large pot or pan that has a lid. Shake off most of the marinade from the meat (save it), and cook the meat for about a minute on each side, till golden. Remove and set aside.
- Fry onion for a couple of minutes, till softened. Add a splash of water if the marinade is burning on the pan.
- Add rice, stock, leftover marinade, vegetables (except for the leafy part of the kai lan), and stir well. Gently arrange the chicken pieces on the top of the dish. Once the stock is simmering, put the lid on, turn the heat down and cook for 10 – 15 minutes, or until the stock is mostly absorbed and chicken is cooked through.
- Remove from heat, spread the kai lan leaves over the top and then quickly put the lid back on and rest for 10 minutes.
- Stir and serve.
Variation:
- Use the vegetables you have! Frozen green beans, snow peas, broccoli, baby corn or mushrooms all work well. If using quick cooking vegetables like bok choy, spring onion or baby spinach, add them in step 6.
- Try pork mince or firm tofu instead of chicken
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2170 kJ | 396 kJ |
| 519 Cal | 95 Cal | |
| Protein | 31.2 g | 5.7 g |
| Fat, total | 10.7 g | 1.9 g |
| — saturated | 2.9 g | 0.5 g |
| Carbohydrate | 68.9 g | 12.6 g |
| — sugars | 16.5 g | 3 g |
| Sodium | 937 mg | 171 mg |
| Fibre | 9.3 g | 1.7 g |
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