- 0:15 Prep
- 0:18 Cook
- 4 Servings
- Capable cooks
Instead of cooking one dish for the kids and another for the adults, just divide the recipe at the last step to make fab kid-friendly and adult-friendly meals.
Ingredients
- 2 tablespoons olive oil
- 600g chicken breast fillets, sliced diagonally into 1cm-thick slices
- 1 medium red onion, cut into thin wedges
- 2 garlic cloves, crushed
- 1 yellow capsicum, cut into 1cm-thick slices
- 1/3 cup Massel chicken style liquid stock
- 1/3 cup breakfast marmalade
- 125g grape tomatoes, halved lengthways
- 1/3 cup dried apricots, halved
- 1 tablespoon honey
- 2cm piece fresh ginger, peeled, thinly sliced
- 2 x 250g packets microwave brown rice
- Fresh coriander leaves, to serve
Method
- Step 1Heat 1 tablespoon oil in a large, nonstick frying pan over high heat. Cook chicken for 1 to 2 minutes each side or until golden. Place on a plate.
- Step 2Reduce heat to medium-high. Add onion, garlic and capsicum to pan. Cook, stirring, for 3 to 4 minutes or until onion has softened. Stir in stock and marmalade. Add tomato and chicken.
- Step 3Spoon half the chicken mixture into a nonstick frying pan. Add apricots and honey. Add ginger to remaining chicken mixture. Cook both over medium-low heat for 3 to 4 minutes or until chicken is cooked through and sauce mixture has thickened. Meanwhile, cook rice following packet directions.
- Step 4Serve ginger chicken mixture over rice, sprinkled with coriander leaves.
- Low sodium
Nutrition
2427 kj
Energy
13g
Fat Total
3g
Saturated Fat
5g
Fibre
39g
Protein
88mg
Cholesterol
171.27mg
Sodium
33g
Carbs (sugar)
73g
Carbs (total)
All nutrition values are per serve
Notes
Serves 2 adult meals and 2 children’s meals.
Variation for children: Sweet orange and apricot chicken: Serve apricot chicken with rice.
Avoid adding too much onion to the childrens’ version.
- Author: Annette Forrest
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
