Cal Smart Sesame Ginger Chicken
with Broccoli and Green Onion Rice
Low cal suppers need lots of bold flavour and this one's fully loaded! Zesty ginger, golden toasted sesame, savoury soy sauce and sweet sticky honey top wholesome chicken breast and broccoli.
Produit dans une installation qui traite le lait, le sésame, les œufs, le poisson, les crustacés, les moutardes, les noix, les arachides, le blé, le soja et les sulfites.
Ingrédients
2 pièce(s)
Poitrines de poulet
¾ tasse(s)
Riz basmati
227 g
Brocoli
2 cs
Sauce soya
(Contient Soya, Blé, Sulfites Peut contenir Sésame, Sulfites, Blé, Crustacés, Oeuf, Poisson, Lait, Moutarde)
2 pièce(s)
Gousses d'ail
1 cs
Graines de sésame
(Contient Sésame)
1 pièce(s)
Miel
30 g
Gingembre
1 cs
Fécule de maïs
(Peut contenir Moutarde, Sésame, Soya, Sulfites, Blé, Oeuf, Poisson, Lait)
2 pièce(s)
Oignon vert
Informations nutritionnelles
Ustensiles
Instructions
Peel, then mince or grate garlic. Peel, then mince or grate 1 tbsp ginger (dbl for 4 ppl). Heat a medium pot over medium heat. When hot, add 1 tsp oil (dbl for 4 ppl), then rice, half the garlic and half the ginger. Cook, stirring often, until fragrant, 1-2 min. Add 1 1/4 cups water (dbl for 4 ppl) and bring to a boil over high heat. Once boiling, reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 12-14 min. Remove the pot from heat. Set aside, still covered.
While rice cooks, cut broccoli into bite-sized pieces. Thinly slice green onions. Heat a large non-stick pan over medium-high heat. When hot, add sesame seeds to the dry pan. Toast, stirring often, until golden, 3-4 min. (TIP: Keep your eye on them so they don't burn!) Transfer to a plate.
Pat chicken dry with paper towels. Season with salt and pepper. Heat the same pan over medium-high. When hot, add 1 tsp oil (dbl for 4 ppl), then chicken. Pan-fry until golden, 1-2 min per side, then transfer to an unlined baking sheet. Roast in the middle of the oven until cooked through, 12-14 min.**
While chicken roasts, heat the same pan over medium-high. When hot, add broccoli, remaining garlic and 3 tbsp water (dbl for 4 ppl). Season with salt and pepper. Cook, stirring occasionally, until broccoli is tender-crisp, 4-5 min. Transfer broccoli to a plate. Cover to keep warm.
Whisk together honey, soy sauce, cornstarch and 2/3 cup water (dbl for 4 ppl) in a medium bowl. Reheat the same pan. When hot, add 1 tsp oil (dbl for 4 ppl), then remaining ginger. Cook, stirring often, until fragrant, 30 sec. Add honey mixture to the same pan. Bring to a boil. Once boiling, cook, stirring often, until sauce thickens slightly, 2-3 min.
Rest chicken for 3-5 min, then thinly slice. Fluff rice with a fork, then stir in half the green onions. Divide rice between plates. Top with broccoli, chicken and sauce from the pan. Sprinkle sesame seeds and remaining green onions over top.