One-pan Ginger Spring Onion (Scallion) Chicken and Rice

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 35 minutes

材料

5 large boneless chicken thighs (skin on or off), excess fat trimmed

1 tsp sea salt flakes

½ tsp cracked black pepper

1 tbsp olive oil

1 cup (200 g) jasmine or basmati rice

1½ cups (375 ml) chicken stock

4 spring onions (scallions), finely sliced

1 tsp freshly grated ginger

½ tsp sea salt flakes

1 tbsp sesame oil

⅓ cup (80 ml) oil (see note 1)

手順

Season the chicken with salt and pepper.

Heat the oil in a large, heavy-based frying pan over medium–high heat. Cook the chicken for 4–5 minutes or until golden, turning once halfway through. Set aside.

Use a paper towel to drain the excess fat, if desired.

To the same pan, add the rice and stir for 30 seconds before adding the chicken stock.

Once the chicken stock is bubbling, return the chicken to the pan. Cover with the lid, reduce the heat to the lowest setting and cook for 15 minutes.

To make the ginger and spring onion (scallion) oil, combine the ingredients in a small bowl and allow to stand while the chicken and rice cook (the salt softens the spring onion (scallion) and flavours the oil as it sits).

Once the chicken and rice are cooked, remove the pan from the heat and allow to stand for 10 minutes.

Serve drizzled with the ginger and spring onion (scallion) oil, with sliced cucumbers or steamed greens on the side.

栄養

• カロリー: 389
• 脂肪総量: 27.9 g
• 飽和脂肪: 4.2 g
• トランス脂肪: 0 g
• コレステロール: 28.6 mg
• ナトリウム: 742.1 mg
• 炭水化物総量: 24.1 g
• 食物繊維: 2.7 g
• 糖質総量: 3.8 g
• タンパク質: 13.2 g