Lime, ginger and five-spice chicken with sesame greens
Serves: 4
Time to make: 20 mins , plus 30 mins marinating
Total cost: $20.48 / $5.12 per serve
(at time of publication)
Ingredients
- Lime, ginger and five-spice marinade
- 1 chopped small red onion
- 1 clove garlic
- 1 teaspoon grated fresh ginger
- ½ teaspoon Chinese five-spice
- 1 tablespoon lime juice
- 1 tablespoon tamari
- ½ teaspoon brown sugar
- 500g chicken tenderloins
- 200g snow peas, trimmed
- 200g sugar snap peas, trimmed
- 300g green beans, trimmed, sliced
- 1 teaspoon sesame oil
- 1 teaspoon tamari
- 1 teaspoon sesame seeds, lightly toasted, plus extra teaspoon, to garnish
- spray oil
- 2 cups steamed brown rice, to serve
Instructions
1 Place all spice marinade ingredients in a blender or small food processor. Blend mixture until smooth.
2 Place chicken in a shallow glass or ceramic dish, cover with spice marinade and turn to coat. Cover dish and refrigerate to marinate for at least 30 minutes.
3 Plunge greens into a large saucepan of boiling water for 2-3 minutes or until just tender. Refresh blanched greens under cold running water and drain. Place greens in a salad bowl with sesame oil, tamari and sesame seeds. Toss to coat and set aside.
4 Spray a large non-stick frying pan or grill pan with oil and set over a medium–high heat. Add prepared chicken to pan. Cook each side for 2-3 minutes or until golden and cooked through.
5 Divide cooked chicken and reserved sesame greens among 4 plates with rice. Sprinkle with extra sesame seeds and serve.
Variations
Make it gluten free: Use gluten-free tamari or soy sauce and check seasoning in marinade is gluten free.
HFG tip
Spice marinade also works well with pork and tofu.
Nutrition Info (per serve)
-
Calories 392cal
-
Kilojoules 1640kJ
-
Protein 32g
-
Total fat 10g
-
–Saturated fat 3g
-
Carbohydrates 40g
-
–Sugars 9g
-
Dietary fibre 6g
-
Sodium 300mg
-
Calcium 80mg
-
Iron 5mg
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.
