Chicken Tenders with Stir-Fry Veggies and Asian BBQ Sauce

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

AVERAGE TIME
My Express Food Bag
Chicken Tenders with Stir-Fry Veggies and Asian BBQ Sauce

This dish most recently appeared in My Express Food Bag on 1 January 2017.

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
  • Bring a full kettle to the boil. Preheat BBQ hot plate to medium (if using).
  • 1 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.
  • 2 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.
  • 3 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.
  • 4 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.
  • 5 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.
  • To serve, 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.
  • SERVES 4

Nutritional Information

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

Legend

  • Pantry staple
  • * Shared ingredient with another recipe

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