with Veggies
With fusion flavours galore, you’ll have brought some Korean night market tastes right into your kitchen! With fluffy rice, popping Korean-style chicken and tofu, you’ve got plenty of protein to pair perfectly with your rice and veg. *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*
Allergens
Utensils
Tags
Broccoli
1 packet
Jasmine rice
1 packet
Coriander
1 packet
Garlic
2
Capsicum
1
Chicken breast
330 g
Oyster sauce
1 packet
Firm tofu
1
Cornflour
1 packet
Carrot
1
Olive oil
1 drizzle
Butter
20 g
Water
1.25 cup
Soy sauce
1 tsp
Honey
2 tbs
Water
1 tbs
• In a medium saucepan, heat the butter with a dash of olive oil over medium heat. • Cook half the garlic paste until fragrant, 1-2 minutes. Add the water (for the rice) and a generous pinch of salt and bring to the boil. • Add jasmine rice, stir, cover with a lid and reduce heat to low. • Cook for 10 minutes, then remove from heat and keep covered until rice is tender and all the water is absorbed, 10 minutes. TIP: The rice will finish cooking in its own steam, so don’t peek!
• Meanwhile, trim baby broccoli and cut into thirds. Thinly slice capsicum. Cut chicken tenderloin into 2cm chunks. • Cut plain tofu (see ingredients) into 2cm chunks.
• In a medium bowl, combine chicken, cornflour (see ingredients) and season with salt and pepper. In a small bowl, combine oyster sauce, the soy sauce, honey and water (for the sauce). • In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook baby broccoli and capsicum, tossing, until tender, 4-6 minutes. • Stir in baby spinach leaves and remaining garlic paste until fragrant, 1 minute. Season to taste. Transfer to a plate and cover to keep warm.
• Set air fryer to 200°C. Evenly place chicken chunks into a foil-lined air fryer basket and cook until golden and cooked through (when no longer pink inside), 8-10 minutes. • When chicken has 5 minutes remaining, pour over sauce mixture and cook, until glaze is sticky. • Wash and dry the frying pan, then return to medium-high heat with a generous drizzle of olive oil. • When the oil is hot, cook tofu, turning occasionally, 4-5 minutes. TIP: No air fryer? Return pan to high heat with a drizzle of olive oil. Cook chicken, tossing, until cooked though, 5-6 minutes. Reduce heat to low, then add sauce mixture, tossing until slightly thickened, 1-2 minutes.
• Divide garlic rice, Korean-style chicken bites, tofu and veggies between bowls. • Tear over coriander to serve. Enjoy!
4310
kJ
Energy (kJ)
1030
kcal
Calories
27.6
g
Fat
8.8
g
of which saturates
112
g
Carbohydrate
36.3
g
of which sugars
38.6
g
Dietary Fibre
78.2
g
Protein
0
mg
Cholesterol
1390
mg
Sodium
with Garlic Rice, Charred Capsicum & Broccoli