Teriyaki Chicken with Rice & Micro Broccoli

Teriyaki Chicken with Rice & Micro Broccoli

TERIYAKI CHICKEN WITH RICE & MICRO BROCCOLI
NUTRITIONAL INFO. BREAKDOWN:
Nutrition Info. (Kcal total, Macronutrient breakdown, Micronutrient content)

  • Calories: 568
  • Total Fat: 17.9g of which Saturates: 3.6g
  • Carbohydrate: 52.3g of which Sugars: 9.8g
  • Fibre: 6.7g
  • Protein: 49.2g
  • Salt: 1.8g

 

Ingredients

  • Handful (approx. 15g) - Micro Broccoli
  • 1 - Chicken breast (average)
  • 4 - Broccoli spears
  • 1 - Chicken egg
  • 50g - Rice
  • ½ - Carrot (medium)
  • 15g - Sainsbury Teriyaki Stir Fry Sauce
  • 1 - Spring onion
  • 1 - Garlic clove
  • ½ Tbsp. - Olive oil
  • ½ Tbsp. - Soy sauce
  • 1 Tsp. - Worcestershire sauce
  • 1 Tsp. - Sesame seeds
  • 1 Tsp. - Fresh ginger
  • ⅓ Tsp. - Black pepper


Method

  1. Preparation - Start by cutting the chicken breasts into cubes/chunks no bigger than 1 inch/ 2 cm. Put this into a bowl and add the garlic, grated ginger, teriyaki sauce, soy sauce, Worcestershire sauce, and ⅓ teaspoon black pepper. Mix well and set aside to marinade for 20 minutes.
  2. Rinse the rice thoroughly by running plenty of water through it. Allow it to rest for a few minutes while you prepare the veggies. While the chicken marinades and the rice rest, prepare the veggies by cutting the carrots into thin slices, chopping the onions into medium pieces, broccoli into mini florets and spring onion into fine slices.
  3. Place a medium-sized pan on fire, add the rice and the water. Cook (covered with a lid) on medium heat until the rice starts to boil then turn the fire on low and cook for approximately 10 minutes. When it's ready, turn the heat off and set aside.
  4. Place a deep pan on medium heat, add the oil, and the chopped red onions and cook for 2 minutes tossing them from time to time. Add some ginger and garlic, followed by the carrots, and cook for one minute, stirring a couple of times. Bring in the chopped greens and the broccoli florets. Cook on high heat for 5-6 minutes tossing every 30 seconds. Season with a pinch of salt and some black pepper. When ready, cover and set aside for a little later when serving.
  5. Simultaneously, place another pan on medium heat, add the rest of the oil or fry light, add the marinated chicken breast and cook for 7-8 minutes stirring occasionally. Turn off the heat when ready.
  6. Cook the egg-fried rice by placing a pan on high heat, add oil and when hot add the eggs. Scramble the eggs and when cooked, add the rice and spring onion. Mix or toss around to make sure it gets nice and hot. Take out the serving plates directly. Add the meat and the vegetables to the serving plates, sprinkle some sesame seeds and micro broccoli on top. Serve and enjoy!


Allergens
- Eggs, fish, soybeans, sesame

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