Braised Asian Chicken with Steamed Rice

Braised Asian Chicken with Steamed Rice

Ready in 40 minutes Serves 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, July 1, 2018.

Ingredients

CHICKEN

  • 550g lean chicken thighs
  • 1 clove garlic, minced
  • 1 tsp grated ginger
  • ½ -1 Tbsp soy sauce
  • 1 tsp sesame oil
  • 1 pack sesame chicken seasoning

BROTH

  • 2 tsp oil or spray oil
  • 1 brown onion, thinly sliced
  • 2 carrots, cut in half and thinly sliced
  • 1 cup chicken stock
  • ½ cup water
  • 70g miso paste
  • 2 bok choy, thinly sliced

RICE

  • 150g brown rice
  • 250g frozen peas

TO SERVE

  • 1 pack sesame seeds
  • 2 radishes, cut in half and thinly sliced

Steps

  1. Preheat oven to 220ºC. Set aside a casserole dish (measuring about 25 x 25cm). Bring a medium pot of water to the boil.
  2. Prep & marinate chicken. Place chicken in medium bowl with remaining chicken ingredients and toss to coat. Set aside.
  3. Prep & cook broth. Heat oil in a large fry-pan on medium-high heat. Cook onion and carrots with a pinch of salt for 2-3 minutes. Add stock and water and whisk through miso paste. Bring to a boil.
  4. Place chicken and any marinade into casserole dish and once broth has come to a boil, pour broth over top of chicken. Transfer to oven and bake for 20-22 minutes, until chicken is cooked through.
  5. Cook rice & prep radishes. Cook rice in pot of boiling water for about 13 minutes. Add peas to pot and cook a further 2-3 minutes, until peas and rice are tender. Drain and return to pot to keep warm.
  6. Finish broth. Remove casserole dish from oven, stir through bok choy to wilt and season.
  7. To serve, spoon rice into bowls. Top with chicken and broth. Sprinkle over sesame seeds and radishes.

Nutritional Information

Energy 1834 kj
438 kcal
Protein 36.4g
Carbohydrate 43.9g
Fat 12.8g