Thursday, 17 April 2008

Asian Chicken Parcels

I found this recipe in April delicious. magazine. Not only did it look beautifully light and flavourful, it had the added benefits of being low in fat, high in protein and a good source of folate, potassium and vitamin A. However, it also said to add bok choy, and DD doesn't like boy choy so I left it out and I think the folate et al came from that.

It was also really easy and quick, a perfect meal for during the week when you don't want to spend ages in the kitchen. I didn't bother with individual parcels, I just put everything (minus bok choy) into one big parcel. This did nearly double the recommended cooking time, because when I pulled it out to check after 20 mins the tops were still uncooked (see picture).

It was really delicious, and it will definately be repeated!

Asian Chicken Parcels
from April delicious. magazine

4 x 170g skinless chicken breast fillets
1/3 cup (80ml) light soy sauce
1 tbs honey
2 garlic cloves, thinly sliced
2 small red chillies, seeds removed, finely chopped
2cm piece ginger, peeled, cut into very thin matchsticks
4 star anise
1 bunch baby bok choy, quartered
1 cup (200g) jasmine rice, cooked to packed instructions

Preheat the oven to 200 degrees Celcius. Lay four 30cm squares of foil on 2 baking trays. Top each piece of foil with a square of baking paper the same size.

Score each chicken breast several times with a knife, then divide among the paper squares. Scrunch the foil and baking paper up around the chicken slightly to form a curved shape that can hold the sauce.

Warm the soy sauce, honey, garlic, chilli, ginger and star anise together in a pan over medium-low heat, stirring until the honey has melted. Spoon over chicken.

Arrange the bok choy on top of the chicken. Fold the edges of the foil and paper together to form well-sealed parcels.

Bake for 15 minutes or until the chicken has cooked through. Rest for 5 minutes in sealed parcels and then serve with rice.

Per serve: 1729 kJ (413 cal); fat 2.9g (saturated 1.1g); protein 43.7g; carb 50.6g; fibre 2.85g; chol 110mg; sodium 865mg.

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