with Pre-Prepped Veg & Rapid Rice
With a luscious BBQ-spiked sauce and a smattering of crispy shallots to finish the dish, this veggie-loaded meal has all the delicious flavours of takeaway, except that it's so much better! *This recipe is under 650kcal per serving.*
Allergens
Utensils
Tags
Asian BBQ Seasoning
1 sachet
Chicken Tenderloins
330 g
Crispy Shallots
1 sachet
Oyster sauce
1 packet
Microwavable Basmati Rice
1 packet
Baby spinach leaves
1 packet
Broccoli
1 packet
Olive oil
1 drizzle
Brown sugar
0.5 tbs
Water
0.25 cup
• In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook
broccoli florets, tossing until tender, 6-7 minutes.
• In the last 2 minutes of cooking time, add baby spinach leaves and cook until
just wilted, 1-2 minutes.
TIP: Add a dash of water to the pan to help speed up the cooking process.
• Meanwhile, in a small bowl, combine oyster sauce, the brown sugar and water.
• Cut chicken tenderloins into 2cm chunks.
• In a medium bowl, combine chicken, Asian BBQ seasoning and a drizzle of
olive oil.
Little cooks: Take charge by tossing the chicken with the seasoning!
• Return frying pan to high heat with a drizzle of olive oil. When oil is hot, add
chicken and cook, tossing occasionally, until browned and cooked through,
5-6 minutes.
• Return cooked veggies to pan, then stir in oyster sauce mixture and cook, until
slightly thickened, 1-2 minutes. Season with pepper.
• Microwave basmati rice until steaming, 2-3 minutes.
TIP: Chicken is cooked through when it is no longer pink inside.
• Divide rice between bowls.
• Top with Chinese BBQ chicken stir-fry.
• Sprinkle over crispy shallots to serve. Enjoy!
Little cooks: Add the finishing touch by sprinkling over the crispy shallots!
2250
kJ
Energy (kJ)
537
kcal
Calories
18.1
g
Fat
4.9
g
of which saturates
56.4
g
Carbohydrate
13
g
of which sugars
5.1
g
Dietary Fibre
45.2
g
Protein
0
mg
Cholesterol
1750
mg
Sodium