Char siu – Chinese-style barbecue sauce – gives authentic flavour to this chicken.
Ingredients
- 60ml (1/4 cup) char siu sauce
- 2 tablespoons honey
- 1 tablespoon kecap manis
- 1 tablespoon brown sugar
- 2 teaspoons sesame oil
- 1 garlic clove, crushed
- 1kg small chicken thigh fillets, fat trimmed
- Olive oil spray
- 1 bunch gai lan (Chinese broccoli), trimmed, cut into thirds crossways
- 2 teaspoons water
- Steamed white rice, to serve
- Fresh coriander sprigs, to serve
Method
- Step 1Combine the char siu sauce, honey, kecap manis, sugar, sesame oil and garlic in a large bowl. Add the chicken and toss to coat. Set aside for 10 minutes to marinate. Preheat grill on high. Line a baking tray with foil. Lightly spray with olive oil. Transfer the chicken to the tray. Cook under grill for 3-4 minutes each side or until cooked through and caramelised.
- Step 2Meanwhile, preheat a wok or large frying pan over medium-high heat. Spray with olive oil. Stir-fry the gai lan for 1 minute. Add water. Stir-fry 1-2 minutes or until gai lan is bright green and tender crisp.
- Step 3Divide rice among serving bowls. Top with chicken, gai lan and coriander.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1231 kj
Energy
10g
Fat Total
3g
Saturated Fat
2g
Fibre
32g
Protein
132mg
Cholesterol
887.82mg
Sodium
17g
Carbs (sugar)
18g
Carbs (total)
All nutrition values are per serve
Notes
With a twist: Char siu pork with broccoli: Replace chicken with pork cutlets. Replace gai lan with 1 small head broccoli. Preheat chargrill on high. Cook pork for 4 minutes each side.
Steamed spiced fish with spinach: Replace the chicken with 4 white fish fillets. Replace gai lan with 1 bunch English spinach. Wrap each piece of fish in a piece of non-stick baking paper to enclose. Steam for 10 minutes.
- Author: Kerrie Ray
- Image credit: Ben Dearnley
- Publication: Australian Good Taste
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