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Christopher William
By Christopher William

Japanese-style Chicken Karaage & Egg Fried Rice

6 steps
Cook:35min
Karaage, Japanese-style fried chicken, isn’t exactly what you’d call healthy. Until now. Meet this feel-good baked version with free-range British chicken thigh and homemade carrot-cabbage coleslaw flavoured with gut-friendly miso. Served over a bed of egg fried brown rice, drizzled with fiery chilli paste. It's a plate you don't want to miss.
Updated at: Wed, 16 Aug 2023 21:00:17 GMT

Nutrition balance score

Good
Glycemic Index
53
Low
Glycemic Load
28
High

Nutrition per serving

Calories447.9 kcal (22%)
Total Fat16.6 g (24%)
Carbs54.1 g (21%)
Sugars7.6 g (8%)
Protein23.8 g (48%)
Sodium2037.2 mg (102%)
Fiber5.5 g (20%)
% Daily Values based on a 2,000 calorie diet

Instructions

Step 1
Preheat the oven to 240C / fan 220C / gas mark 9. Bring a medium saucepan filled with salted hot water to a boil. Add the rice, boil for 25-30 mins until cooked, then drain.
Step 2
Cut the chicken into 4cm pieces. Place in a bowl and mix with half the ginger and garlic paste, half the vinegar and half the tamari. Set aside.
Step 3
Trim and finely slice the cabbage. Coarsely grate the carrot. Thinly slice the spring onions. To a medium bowl, add the miso, remaining vinegar and 1 tsp oil. Mix then stir in the carrot and cabbage.
Step 4
Mix the cornflour into the chicken. Heat a large frying pan with 1 tsp oil on medium-high heat. Add the chicken and cook for 3-4 mins, until golden. Transfer to a lined baking tray and bake for 10-12 mins, until cooked. Check your chicken is cooked by cutting a large piece in half; the flesh should be white and the juices running clear. Cook for longer if necessary.
Step 5
Reheat the pan with 1 tsp oil to medium heat. Add the remaining ginger and garlic paste and half the spring onions. Cook for 1 min, then stir in the cooked rice and remaining tamari. Cook for 1-2 mins. Push the rice to one side of the pan. Crack the egg into the pan and break it up with a spoon. Leave to cook for 1-2 mins, until firm, then mix into the rice. Season with sea salt and black pepper.
Step 6
Serve the chicken with the rice and coleslaw. Drizzle over the chilli paste. Scatter over the remaining spring onion.

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