- 0:10 Prep
- 0:50 Cook
- 4 Servings
- Capable cooks
Take the stress out of weekdays (and nights) with this super-fast, budget-friendly family favourite.
Ingredients
- 1/4 cup honey
- 1/2 cup soy sauce
- 1 teaspoon ground ginger
- 2 teaspoons sesame seeds
- 2 garlic cloves, crushed
- 1.5kg chicken wings
Vegetable fried rice
- 2 teaspoons olive oil
- 2 green onions, chopped
- 1 cup frozen mixed vegetables
- 2 cups cooked jasmine rice
- 1 tablespoon soy sauce
Method
- Step 1Preheat oven to 180C/160C fan-forced. Combine honey, soy sauce, ginger, sesame seeds and garlic in a microwave-safe jug. Microwave on high (100%) for 20 seconds or until honey has melted. Set aside for 2 minutes to cool.
- Step 2Place wings in a ceramic baking dish. Pour over honey mixture. Turn to coat. Bake for 50 minutes, turning and basting with sauce halfway through cooking, or until browned and cooked through.
- Step 3Make fried rice: Heat oil in a large frying pan over medium-high heat. Add onion and vegetables. Cook, stirring, for 2 to 3 minutes or until onion has softened Add 2 tablespoons cold water. Cook, stirring, for 5 minutes or until vegetables are just tender. Add rice and soy sauce. Cook, stirring, for 2 to 3 minutes or until heated through.
- Step 4Serve fried rice with chicken wings.
Nutrition
2690 kj
Energy
44.3g
Fat Total
13.4g
Saturated Fat
0.4g
Fibre
42.5g
Protein
162mg
Cholesterol
1753mg
Sodium
19.7g
Carbs (total)
All nutrition values are per serve
Notes
Vegetable mix contains beans, carrot, broccoli and cauliflower.
- Author: Kim Coverdale
- Image credit: Steve Brown
- Publication: Super Food Ideas
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