Thai Sesame Chicken and Broccoli Brown Rice

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Recipe is contributed by Chef Mazlan Boyamin, Professional Chef and Mr Derrick Ong, Principal Dietitian at Eat Right Pte Ltd

 

Serves: 4

 

Time: 30 minutes

 

Ingredients

 

• Brown rice, cooked, 1 cup
• Chicken breast, skinless and boneless, cubed, 450g
• Sesame oil, 2 tbsp
• Broccoli, cut into florets, 3 cups
• Water, ½ cup
• Low sodium light soy sauce, 1 tbsp
• Brown sugar/honey, 1 tbsp
• Ginger, grounded, ½ tsp
• Garlic, minced, 3 cloves
• Thai sweet chilli sauce, 1 tbsp
• Sesame seed, 1 tsp
• Lower-sodium salt, ⅛ tsp
• Ground pepper to taste

 

Method

 

1. Cook the rice according to the directions on its packaging.
2. Cut the chicken breast into cubes or bite-size pieces. Heat the sesame oil in a large pan. Cook the chicken pieces for 4 to 5 minutes until they are browned and cooked through. Add GoodSalt® & ground pepper.
3. While the chicken pieces are being cooked, bring a pot of water to boil. Blanch the broccoli florets in the boiling water for about 3-4 minutes and then plunge them into ice water until cool. The broccoli florets should look bright green yet tender and crispy.
4. Using a container with a tight-fitting lid, combine the water, soy sauce, brown sugar, ginger, garlic and chilli sauce. Shake the container until the sauce is well blended and add it to the chicken pieces, on medium heat for 2 or 3 minutes, stirring until the sauce thickens.
5. Drain the water from the broccoli florets and add them into the chicken pieces in the pan. Cook on medium heat for another 1 minute.
6. On a platter, plate the rice, chicken pieces and broccoli florets, scraping all that good sauce out of the pan over the chicken.
7. Sprinkle on the sesame seeds and the dish is ready to be served.

 

Healthy Tips:

 

1. Select whole-grains (brown rice, red rice etc) to obtain a higher amount of dietary fibre and essential minerals in your diet.
2. Pack your meal with colourful vegetables to meet your 2 servings of vegetables daily.
3. Use oils and sauces sparingly to lower your calories intake.
4. Opt for lean meat without the skin to lower your fat intake.

 

Nutrition per serving

 

• Energy: 404 kcal
• Protein: 32.4g
• Total Fat (Saturated Fat): 13.0g (2.5g)
• Carbohydrate: 37.8g
• Sodium: 333mg
• Dietary Fibre: 5.0g

 

 

Source: Singapore Heart Foundation. Reproduced with permission.

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