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Vietnamese Chicken with broccoli and sesame seeds

 
Vietnamese Chicken with broccoli and sesame seeds
Vietnamese Chicken with broccoli and sesame seeds
Vietnamese Chicken with broccoli and sesame seeds

 
Overview
 

Calories: 590Kcal
 
Protein: 2g
 
Carbohydrate: 1g
 
Fat: 4%
 
Fibre: 1g
 
Prep Time: 10 mins
 
Cooking Time: 10 mins
 
Meal: ,
 
Goal: ,
 
Taste
 
 
 
 
 


 
Nutrition
 
 
 
 
 


 
Quick?
 
 
 
 
 


 
Easy?
 
 
 
 
 


 
Cost
 
 
 
 
 


 
Total Score
 
 
 
 
 
4/ 5


User Rating
40 total ratings

 

Positives


Pretty quick and easy to prepare and it's full of good flavours and vitals.

Negatives


May not be the most filling.


0
Posted November 28, 2012 by

 
Full Article
 
 

A quick and easy way to cook chicken with some asian spice

Ingredients

Serves: 2
  • 1 tablespoon sesame or nut oil (or olive if you haven’t got it but the lighter the oil the better)
  • 1 clove garlic
  • 1 teaspoon fresh ginger
  • 1 tablespoon fish sauce
  • 1 tablespoon of soy sauce
  • 1 tablespoon honey
  • 1 tablespoon of sesame seeds (lightky toasted)
  • 2 fresh skinless chicken breasts
  • 150-200g broccoli
  • 1 learge red chilli
  • 1 tablespoon chopped fresh chives

Preparation method

Prep: 10 mins | Cook: 20 mins

1.  Combine the fish sauce, soy sauce, garlic, ginger, honey and half the oil in a blender, or chop finely and stir well.
2.  Carefully remove any traces of fat from the chicken breasts with a sharp knife and cut into large pieces about an inch square.
Put the chicken into the oil mixture to marinade while you prep the rest.
3.  Put the sesame seeds in a flat based pan on a low heat until very lightly toasted.
4.  While the seeds are toasting prepare your broccoli by halving the florets (if needed) just so there isn’t a thick base to have to cook through. Slice your chilli into long thin cross sections, try cutting at an angle for a longer slice.
5.  Next put the chicken and oil mix into a large frying pan (or wok).  Brown the chicken on a medium to high flame.
When the chicken has coloured add the broccoli and a tablespoon of water, turn up the heat slightly and cook for 2-3mins until the broccoli has just softened. Then throw in the chilli slices, stir together and allow to blend.
Remove from the heat and divide into 2 bowls. Finish with with a last dribble of honey and scatter over the toasted seeds.
Tip: This is a great meal on it’s own but you could add brown rice or even some chicken stock and rice noodles for a more soupy approach.

Jon

 
Jon


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