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Sticky Chicken and Fried Rice Tray Bake

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Sticky Chicken and Fried Rice Tray Bake


Recipes

This  Asian inspired ‘all-in-one’ tray bake dish is just like a Chinese takeaway,  all in the one pot!

It’s a perfect ‘fakeaway’ meal for the weekend or midweek without all the calories or cost. It just takes 15 minutes to prepare and cooks in under an hour.

It’s a great recipe to make ahead of time and reheat when you’re ready to eat. The perfect, healthy, family-friendly meal.  And at just $1.80 per serve, it’s budget-friendly too.

This recipe comes straight from our 28 Day Weight Loss Challenge. Members have access to thousands of recipes, from noodles to burgers and everything in between.

Print Recipe

Sticky Chicken and Fried Rice Tray Bake

Ingredients

  • 1 cup basmati rice uncooked
  • 1/2 cup salt-reduced liquid chicken stock
  • 1 cup water
  • 2 tbsp tamari (gluten free soy)
  • 1 tsp sesame oil
  • 500 g chicken thigh fillets trimmed and chopped
  • 2 tsp honey
  • 2 cloves garlic minced
  • 2 tsp fresh ginger minced
  • 2 spring onions sliced
  • 1 cup frozen peas defrosted
  • 2 free ranged eggs beaten

Ingredients

  • 1 cup basmati rice uncooked
  • 1/2 cup salt-reduced liquid chicken stock
  • 1 cup water
  • 2 tbsp tamari (gluten free soy)
  • 1 tsp sesame oil
  • 500 g chicken thigh fillets trimmed and chopped
  • 2 tsp honey
  • 2 cloves garlic minced
  • 2 tsp fresh ginger minced
  • 2 spring onions sliced
  • 1 cup frozen peas defrosted
  • 2 free ranged eggs beaten

Instructions

  1. Place rice in a deep baking dish with stock, water, half of the tamari and all of the sesame oil. Cover with foil and cook for 30 minutes.

  2. Meanwhile marinate the chicken in honey, the remaining tamari, garlic and ginger.

  3. After the rice has been cooking for 30 minutes, remove from the oven and stir through the spring onions and peas.

  4. Make four holes in the rice and pour a little beaten egg into each hole. Place the chicken on top of the rice.

  5. Return to the oven and cook for a further 20-25 minutes or until the chicken is cooked through.

  6. Toss the rice and chicken together to combine with the egg.

  7. Divide between four bowls to serve.

  8. Leftovers can be stored in an airtight container in the fridge for 2-3 days, or freeze for up to 3 months.

Want more recipes? Join our 28 Day Weight Loss Challenge

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Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.

Our Challenge entails: 

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels.
  • Home to thousands of EASY-TO-MAKE recipes.

To find out more on the 28 Day Weight Loss Challenge click here.

 

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