Chicken Tenders with Stir-Fry Veggies and Asian BBQ Sauce

Chicken Tenders with Stir-Fry Veggies and Asian BBQ Sauce

Ready in 25 minutesServes 4
This dish most recently appeared in My Express Bag on Sunday, January 1, 2017.

A tasty chicken tender recipe that'll be a new family fave!


Ingredients

RICE

  • 2¼ cups boiling water
  • 1½ cups jasmine rice

STIR-FRY VEGGIES

  • ½ bunch broccolini
  • 1 capsicum
  • 150g snow peas
  • ¼ cup water
  • 1 tablespoon soy sauce
  • 1 teaspoon mild sweet chilli sauce

CHICKEN TENDERS

  • 550g chicken tenders
  • 3 tablespoons Asian BBQ sauce

TO SERVE

  • Remaining Asian BBQ sauce
  • 30g crispy shallots

Steps

  1. a full kettle to the boil. Preheat BBQ hot plate to medium (if using).
  2. Add boiling water and a pinch of salt to a medium pot and bring to the boil with a tight-fitting lid. Add rice, stir and return lid. Reduce to lowest heat to cook for 12 minutes. Turn off heat and leave to steam, still covered, for a further 8 minutes. Do not lift lid during cooking.
  3. While rice cooks, prepare veggies. Cut any larger pieces of broccolini in half lengthways; remove core and seeds from capsicum and thinly slice; trim ends from snow peas. Set aside.
  4. Pat chicken dry with paper towels and season with salt and pepper. Heat a drizzle of oil in a large fry-pan on medium-high heat. Cook for 2–3 minutes each side, pressing down slightly on the ends to ensure even cooking, until browned and cooked through.
  5. Add first measure of Asian BBQ sauce to pan and turn chicken to coat. Remove from pan and set aside on a plate, covered with foil, to rest.
  6. Return pan to a medium heat with a drizzle of oil. Stir-fry broccolini for 2 minutes, then add capsicum, snow peas, water, soy sauce and sweet chilli sauce. Stir-fry a further 2–3 minutes, until all veggies are tender.
  7. Spoon ¾ cup of cooked rice per person onto plates and top with stirfry veggies and chicken tenders. Drizzle over remaining Asian BBQ sauce and sprinkle with crispy shallots.

Nutritional Information

Energy 1950 kj
466 kcal
Protein 36.5g
Carbohydrate 54.3g
Fat 10.8g