Asian marinated chicken with Egg fried rice

img_7329Ready in under 30 minutes, this meal is full of flavour whilst being low in fat and 1 of your 5 a day. This recipe also includes ginger and garlic which both boast potent immune powers. Ginger has proven anti inflammatory effects, and garlic has been used across the world to help fight infection for hundreds of years.

Serves 4

Ingredients:

  • 3 chicken breasts, diced
  • 1tbsp low sodium soy sauce
  • 1tbsp honey
  • 1tbsp fresh ginger, grated or finely chopped
  • 1 red chilli, finely chopped
  • 2 cloves garlic, finely sliced
  • 200g dried brown rice and quinoa blend (Quinoa is optional, but I buy a mixed bad of rice and quinoa from Tesco)
  • 1tsp rapeseed oil
  • 2 red peppers, sliced
  • 1 bunch spring onions, sliced
  • 300g fresh or frozen edamame (soya) beans, outer pods removed.
  • 3 carrots, peeled and cut into thin batons
  • 2 eggs
  • 1tsp toasted sesame oil
  • black pepper
  • 2tsp sesame seeds

Method:

Put the chicken in a bowl with the soy sauce, honey, ginger, chilli and garlic. Mix and leave to marinate whilst you chop the other vegetables.

Add the sesame seeds to a dry frying pan and leave to toast until fragrant and golden. Remove from the pan and set aside.

Cook the rice as per packet instructions. ( I chose to cook mine in a microwave steamer for 23 minute).

Fry the peppers, onions and carrots in the rapeseed oil for 3 minutes until they have softened slightly, add the edamame beans and cook for a further 3-4 minutes. Remove from the pan and set aside.

Add the chicken to the pan along with the marinade and cook for 5-8 minutes stirring regularly, until the chicken is cooked through.

By this point the rice should be cooked. Mix the two eggs in a bowl with the black pepper and add to a separate frying pan until its starts to cook. Add the rice and sesame oil, stirring to combine the egg with the rice. Remove from the heat when the egg is cooked.

Add the vegetables back into the pan with the chicken and stir to mix.

Serve the rice into pasta bowls and top with the chicken, veg, and toasted sesame seeds. Enjoy!

TIP: If you want a vegan alternative, swap the chicken for tofu (and reduce cooking time to 3-4 minutes) and serve with plain rice instead of egg fried!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s