By Elaine Blanchett
Korean-style Sticky Chicken with Rainbow Veg
5 steps
Prep:5minCook:15min
Bring colour and major flavour to the dinner table. Flash-fry free-range chicken breast in a sticky sweet sauce of ketchup, honey, tamari and sesame oil. Serve over a fibre-rich bed of brown rice and rainbow vegetables to pack in the vitamins. Finish with spring onion for zing.
Updated at: Sun, 04 Feb 2024 06:52:33 GMT
Nutrition balance score
Good
Glycemic Index
55
Moderate
Glycemic Load
69
High
Nutrition per serving
Calories790.5 kcal (40%)
Total Fat14.5 g (21%)
Carbs124.7 g (48%)
Sugars13.8 g (15%)
Protein36.2 g (72%)
Sodium1392.5 mg (70%)
Fiber8.5 g (30%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
Thinly slice the spring onion green, then slice the spring onion white into 2cm pieces. Place the chicken in a medium bowl and toss with the cornflour and a pinch of sea salt. Heat a large frying pan with 2 tsp oil on medium-high heat. Add the chicken and spring onion white and cook for 6-8 mins, until golden.
Step 2
Make the sauce; mix together the ketchup, honey, chilli paste, vinegar, half the sesame oil, half the tamari and half the ginger and garlic paste in a small bowl. Add the sauce to the pan and cook for 2-4 mins, until the sauce thickens and the chicken is cooked through.
Step 3
Heat another large frying pan with the remaining sesame oil. Add the rainbow stir-fry mix and cook for 2 mins. Add the remaining tamari, ginger and garlic paste and the rice and cook for 2-3 mins, until piping hot. Break up the rice with a wooden spoon. Season to taste with sea salt and black pepper.
Step 4
Check your chicken is cooked through by cutting a large piece in half; the flesh should be white and the juices running clear. Cook for longer if necessary.
Step 5
Serve the rice in bowls and top with the chicken stir-fry. Garnish with the spring onion greens.
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Notes
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Delicious
Easy
Go-to
Under 30 minutes