Five-spice chicken packets
- 500g chicken thighs
- ¾ cup low-fat plain yoghurt, plus 4 tablespoons extra, to serve
- 1 tablespoon five-spice
- 2 cloves garlic, minced
- 1 small head cauliflower, sliced into ‘steaks’
- ¼ cup hoisin sauce
- 1 cup brown basmati rice
- 2 courgetteszucchini, summer squashX, peeled into ribbons
- 1 cup halved button mushrooms
- 2 cups prepared coleslaw mix (omit dressing)
- 2 cups reduced-salt chicken stock
- 2 tablespoons toasted sesame seeds
- handful fresh coriandercilantroX, to serve
1 In a bowl, place chicken, ½ cup of the yoghurt, the five-spice and garlic and stir to coat. Cover and refrigerate for 2-3 hours (see tips).
2 Preheat oven to 200ºC or set barbecue on a medium heat with lid down. Line 4 shallow bowls with a double layer of tin foil (approximately 30cm x 40cm).
3 Onto foil in each bowl, place cauliflower and drizzle over hoisin sauce. Sprinkle over rice, then layer chicken, courgette, mushrooms and coleslaw. Carefully pour stock into centre of each packet, and crimp foil to enclose contents and prevent steam escaping.
4 Place into oven or barbecue and close lid and cook for 30 minutes.
5 Carefully open a packet to check if chicken is cooked. The meal should be ready when chicken juices run clear.
6 Serve with a spoonful of yoghurt, sesame seeds and fresh coriander leaves.
Make it gluten free: Check five-spice, hoisin sauce and stock are gluten free.
Make it vegan: Use slices of tofu instead of chicken thighs. Replace yoghurt with soy or coconut yoghurt and chicken stock with Massel Chicken Stock.
Marinate up to 8 hours, if time allows. Do it before work then it will be deliciously tender for dinner that night.
Nutrition Info (per serve)
Total fat 11g
–Saturated fat 3g
Dietary fibre 11g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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