Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Thai chicken en papillote

Time to make: 20 mins
Serving: 4 people

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Ingredients

Measurements explained

1 cup shredded bok choy

350g skinless boneless chicken breasts, chopped in chunks

¼ cup salt-reduced soy sauce

¼ cup lime juice

2 teaspoons fish sauce

2 teaspoons brown sugarlight brown cane sugarX

4 cups frozen vegetables

2 x 250g sachets quick-to-cook brown basmati rice

⅓ cup fresh coriandercilantroX, roughly chopped

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Take 4 squares of baking paper and place bok choy onto each. Place chicken pieces on top. Place portions in a microwave-proof dish.

2 In a small bowl combine the remaining 4 ingredients and drizzle on top of chicken.

3 Wrap paper tightly. Pierce top of paper a couple of times and cook in microwave on full power for 3-4 minutes until chicken is completely cooked through. Leave to stand for a couple of minutes.

4 Cook vegetables and rice following packet directions in microwave.

5 Place chicken on top of rice and scatter with coriander. Serve with vegetables and garnish with a lime wedge if preferred.

Variations

Make it gluten free: Use gluten-free soy sauce and make sure fish sauce is gluten free.

HFG tip

Microwave cooking tips

Always check cooking dishes are suitable for use in the microwave. Pyrex works well.
Testing dishes for microwave cooking: Place a glass of water and the dish to test in the microwave. Cook on full power for 30 seconds to 1 minute. Remove the dish and glass from microwave. Test the water with your finger. Warm water and a cool dish means the dish will be safe for microwave use. Cool water and a warm or hot dish mean that the dish is not suitable for the microwave.
Have oven gloves ready to handle dishes after microwaving.
Stand food for a few minutes before removing from microwave to avoid any steam and spitting.
Getting rid of odours: Place 1-2 lemon slices in microwave in a small bowl of water. Heat on full power for 1 minute then leave in microwave for 5 minutes to allow odours to be absorbed into the water.

Nutrition info (per serve)

Calories 425 cal

Kilojoules 1780 kJ

Total fat 6 g

Saturated fat 1 g

Member only

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.

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First published: May 2012

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.