Poulet au soja et sésame avec légumes verts grillés
Poulet au soja et sésame avec légumes verts grillés
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Time to make: 30 mins, plus 1 hr marinating
Total cost: $20.80 / $5.20 per serve
(at time of publication)
Dairy freeDiabetes friendlyHigh fibreHigh proteinLow sodium
Ingredients
2 teaspoons finely grated ginger
1 garlic clove, crushed
2 tablespoons salt-reduced soy sauce
2 teaspoons sesame oil
4 x 125g skinless chicken thigh fillets, fat trimmed
2 bunches asparagus, trimmed
1 bunch broccolini, cut into long florets
250g punnet cherry tomatoes, halved
100g baby spinach
2 teaspoons rice vinegar
2 x 250g pouches microwavable brown rice
Instructions
Step 1Combine the ginger, garlic,1 1/2 tablespoons of soy sauce and 1 teaspoon of sesame oil in a shallow glass or ceramic dish. Add the chicken and turn to coat. Cover and set aside to marinate in the fridge for 1 hour.
Step 2Preheat a barbecue hotplate or chargrill pan to medium-high heat. Lightly spray the chicken, asparagus and broccolini with olive oil. Cook the chicken for 3–4 minutes each side. Cook asparagus and broccolini for 2 minutes each side, or until lightly charred and tender.
Step 3Cut the grilled asparagus and broccolini in half. Place in a large bowl with the tomatoes, spinach and the remaining sesame oil, soy sauce and the rice vinegar; toss to combine. Slice chicken.
Step 4Heat rice as per instructions. Serve the chicken with the salad and steamed brown rice.
Sign in to save or note
Time to make: 30 mins, plus 1 hr marinating
Total cost: $20.80 / $5.20 per serve
(at time of publication)
Dairy freeDiabetes friendlyHigh fibreHigh proteinLow sodium
Ingredients
2 teaspoons finely grated ginger
1 garlic clove, crushed
2 tablespoons salt-reduced soy sauce
2 teaspoons sesame oil
4 x 125g skinless chicken thigh fillets, fat trimmed
2 bunches asparagus, trimmed
1 bunch broccolini, cut into long florets
250g punnet cherry tomatoes, halved
100g baby spinach
2 teaspoons rice vinegar
2 x 250g pouches microwavable brown rice
Instructions
Step 1Combine the ginger, garlic,1 1/2 tablespoons of soy sauce and 1 teaspoon of sesame oil in a shallow glass or ceramic dish. Add the chicken and turn to coat. Cover and set aside to marinate in the fridge for 1 hour.
Step 2Preheat a barbecue hotplate or chargrill pan to medium-high heat. Lightly spray the chicken, asparagus and broccolini with olive oil. Cook the chicken for 3–4 minutes each side. Cook asparagus and broccolini for 2 minutes each side, or until lightly charred and tender.
Step 3Cut the grilled asparagus and broccolini in half. Place in a large bowl with the tomatoes, spinach and the remaining sesame oil, soy sauce and the rice vinegar; toss to combine. Slice chicken.
Step 4Heat rice as per instructions. Serve the chicken with the salad and steamed brown rice.
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