Protein Swap | Grilled Sesame Chicken Breasts
over Easy Veggie Fried Rice
Cooking time
25 minutes
Servings
2/4
Calories
790 /serving
All the yums of a take-out meal, prepared fresh at home in less than half an hour. It helps that the tasty veggies you need for fried rice come to you already bite-sized. Just top it off with salty-sweet grilled chicken and plentiful sesame seeds.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 15ml Minced garlic
- 100g Matchstick carrots
- 2 Scallions
- 150g Shredded cabbage
- 15ml Toasted sesame oil
- 160g Jasmine rice
- 150g Edamame (or green peas)
- 30ml Sweet soy sauce
- 9g Black & white sesame seeds
Contains: Sesame • Soy • Sulphites • Wheat
You will need:
Large high-sided pan
Medium pot
Oil
Salt & pepper (S&P)
BBQ (or pan)
Total Fat
22 g
Saturated Fat
3 g
Sodium
400 mg
Total Carb
96 g
Sugars
18 g
Protein
55 g
Fibre
7 g
Preparation
Cook the rice
- Heat the BBQ on high (or pan on medium-high), making sure to oil the grill first.
- In a medium pot, combine the rice, 1 ½ cups water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 14 to 16 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Grill the chicken
- Meanwhile, pat the chicken* dry; season with ½ the sesame oil and S&P.
- Add to the BBQ (or pan) and grill, 4 to 6 min. per side, until cooked through.
- Transfer to a large bowl and add the soy sauce; toss well.
Mise en place
- Meanwhile, slice the scallions crosswise, separating the white bottoms and green tops.
Make the fried rice
- In a large, high-sided pan, heat a drizzle of oil on medium-high.
- Add the garlic and white bottoms of the scallions. Sauté, 30 sec. to 1 min., until fragrant.
- Add the carrots, cabbage and S&P. Sauté, 3 to 4 min., until crisp-tender.
- Add the edamame and 1 tbsp water (double for 4 portions). Sauté, 1 to 2 min., until warmed through.
- Add the remaining sesame oil and the rice. Cook, breaking up the rice, 30 sec. to 1 min., until combined; season with S&P.
Plate your dish
- Divide the fried rice between your plates.
- Top with the chicken.
- Garnish with the sesame seeds and green tops of the scallions. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
