Sesame-Crusted Chicken with Garlic & Ginger Rice

• 分量: 4 servings
• 調理時間: 45 minutes
• 総時間: 45 minutes

材料

olive oil

ginger paste

4 clove garlic

40 g butter

1 ½ cup basmati rice

2 ½ cup water

1 bag green beans

1 carrot

500g chicken breast

2 eggs

2 tbsp flour

1 sachet sesame seeds

1 sachet black sesame seeds

1 packet panko breadcrumbs

1 tbsp soy sauce

80g mayonnaise

1 bunch Asian greens

½ tsp salt

1 tsp rice wine vinegar (or white wine vinegar)

手順

Finely grate the garlic. In a medium saucepan, heat the butter and a dash of olive oil over a medium heat. Add the ginger paste and garlic and cook until fragrant, 1-2 minutes. Add the basmati rice, water and a generous pinch of salt, stir and bring to the boil. Reduce the heat to low and cover with a lid. Cook for 10 minutes, then remove from the heat and keep covered until the rice is tender and the water has absorbed, 10 minutes. TIP: The rice will finish cooking in its own steam so don't peek!

While the rice is cooking, trim the green beans and cut in half. Thinly slice the carrot into half-moons. Roughly chop the Asian greens. Place the chicken breast between two sheets of baking paper. Pound the chicken with a meat mallet or rolling pin until they are an even thickness, about 1cm thick.

In a shallow bowl, combine the flour and the salt. In a second shallow bowl, whisk the egg with a fork. In a third shallow bowl, combine the sesame seeds, black sesame seeds and panko breadcrumbs. Dip the chicken into the flour mixture, followed by the egg, and finally in the sesame breadcrumb mixture. Transfer to a plate.

Heat a large frying pan over a medium-high heat with enough olive oil to coat the base of the pan. When the oil is hot, cook the chicken until golden and cooked through, 2-4 minutes each side. Transfer to a plate lined with paper towel and cover to keep warm. TIP: Add extra oil if needed so the chicken doesn't stick to the pan.

Wash the frying pan and return to a medium-high heat with a drizzle of olive oil. Cook the green beans and carrot until softened, 5-6 minutes. Add the Asian greens and cook until wilted, 1-2 minutes. Stir in the soy sauce and remove the pan from the heat. In a small bowl, combine the mayonnaise and rice wine vinegar.

Divide the garlic and ginger rice between plates and top with the veggies and sesame-crusted chicken. Drizzle with the mayo dressing.

栄養

• 脂肪総量: 45.4 g
• 飽和脂肪: 11.6 g
• ナトリウム: 1640 mg
• 炭水化物総量: 91.8 g
• 糖質総量: 9.9 g
• タンパク質: 48.6 g