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Marmalade and ginger chicken with rice

by wiki
10 October, 2016
in Dinner
0
Marmalade and ginger chicken with rice
Marmalade and ginger chicken with rice
  • 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 1
    Heat 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 2
    Reduce 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 3
    Spoon 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 4
    Serve 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

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Tags: chickentomatoes
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