Fragrant poached chicken
Serves: 4
Time to make: 20 mins
Total cost: $21.10 / $5.28 per serve
(at time of publication)
Ingredients
- 2 cups salt-reduced chicken stock
- 2 cups water
- 1 tablespoon salt-reduced soy sauce
- 3 star anise
- 1 cinnamon stick
- 2 teaspoons sesame oil
- 3cm piece ginger, peeled, sliced
- 4 x 150g skinless chicken breast fillets
- 2 teaspoons cornflour
- 1 tablespoon water
- 4 cups steamed rice, to serve
- 3 teaspoons toasted sesame seeds
- 4 cups steamed bok choy, to serve
- 4 cups steamed broccoli, to serve
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Instructions
1 Combine stock, water, soy sauce, star anise, cinnamon, oil and ginger in a large deep frying pan. Add chicken. Place over a medium heat. Bring to a gentle simmer.
2 Reduce heat and cook for 10-12 minutes, or until chicken is cooked. Drain, reserving 1 1/4 cups of stock. Transfer chicken to a large plate and cover. Place reserved stock in a saucepan and bring to the boil. Combine cornflour and water in a bowl, then add to stock. Stir until well combined and thick. Remove from heat.
3 Spoon rice onto 4 serving plates. Slice chicken and place on rice. Spoon over sauce and sprinkle with sesame seeds. Serve with steamed bok choy and broccoli.
Variations
Make it gluten free: Check stock and soy sauce are gluten free.
Nutrition Info (per serve)
-
Calories 494cal
-
Kilojoules 2070kJ
-
Protein 45g
-
Total fat 8g
-
–Saturated fat 2g
-
Carbohydrates 55g
-
–Sugars 5g
-
Dietary fibre 6g
-
Sodium 570mg
-
Calcium 120mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
