Crumbed Chicken with Asian Brown Rice

Crumbed Chicken with Asian Brown Rice

Ready in 40 minutes Serves 4-5
This dish most recently appeared in My Gluten Free (5 Nights For 4) on Sunday, January 22, 2017.

Delicious crumbed chicken will be a family fave!


Ingredients

ASIAN BROWN RICE SALAD

  • 1 cup Japanese brown rice
  • 1½ cups water
  • 1 cup frozen corn
  • 1 capsicum, core and seeds removed and diced 1cm
  • 2 baby bok choy, ends trimmed 1cm and stems and leaves very thinly sliced
  • 3 tablespoons roughly chopped coriander leaves and stalks (optional, adults)

CRUMBED CHICKEN

  • 550g chicken thighs
  • 3 tablespoons GF flour seasoned with ¾ teaspoon salt
  • 1 egg
  • ¼ cup milk
  • 1 cup GF panko breadcrumbs
  • 2 tablespoons oil

DRESSING

  • 1½ tablespoons GF soy sauce
  • Juice of ½ lemon
  • 1 teaspoon sesame oil
  • 1 tablespoon GF mild sweet chilli sauce
  • ½ clove garlic, minced
  • 1.5cm ginger, finely grated

TO SERVE

  • ½ cup GF Asian BBQ sauce

Steps

  1. a small pot of salted water to the boil. Preheat BBQ hot plate to medium (if using).
  2. Place rice, water and a pinch of salt in a medium pot and bring to the boil. As soon as it boils, cover with a tight-fitting lid and reduce to lowest heat to cook for 15 minutes. Turn off heat and leave to steam for a further 8 minutes. Do not lift lid during cooking.
  3. While rice is cooking, prepare the rest of the meal. Pat chicken dry with paper towels. Place seasoned flour in a bowl, whisk egg with milk in a second bowl, and place panko crumbs in a third bowl. Coat each piece of chicken first in flour, then egg, then crumbs, shaking off excess as you go.
  4. Heat half the oil in a large fry-pan on medium heat. Cook crumbed chicken, in batches, for 4–5 minutes each side (depending on thickness), until golden and cooked through. Wipe out pan between batches and add remaining half of oil to pan, as required. Set aside to rest.
  5. In a small bowl, mix all dressing ingredients together. Cook corn in pot of boiling water for about 1 minute then drain.
  6. Add capsicum, drained corn, bok choy and coriander (if using) to a large bowl. Fluff up cooked rice with a fork and toss in bowl with vegetables, along with dressing just before serving. Slice chicken thickly.
  7. Spoon Asian brown rice salad and divide slices of crumbed chicken onto each plate. Top with a spoonful of Asian BBQ sauce.

Nutritional Information

Energy 2790 kj
667 kcal
Protein 32.6g
Carbohydrate 71.9g
Fat 27.7g