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Korean-Style Chicken Bites, Tofu & Garlic Rice
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Kid Friendly
Calorie Smart
Air Fryer Friendly
Korean-Style Chicken Bites, Tofu & Garlic Rice

with Veggies

15 min
Difficulty: 1/3
Korean

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

Molluscs
Walnut
Pistachio
Macadamia
Pecan
Pine nut
Brazil nut
Hazelnut
Milk
Peanuts
Cashew
May contain traces of allergens
Wheat
Soy
Almond
Sesame
Gluten

Utensils

Large Non-Stick Pan
Large Pan
Lid

Tags

Healthy
Quick Prep
Easy
Kid Friendly
Over 30g protein
Calorie Smart
New
Pan-asian-plates
Air Fryer Easy
Air Fryer Friendly
Noodle-stir-fry
Ingredients
Broccoli

Broccoli

1 packet

Jasmine rice

Jasmine rice

1 packet

Coriander

Coriander

1 packet

Garlic

Garlic

2

Capsicum

Capsicum

1

Chicken breast

Chicken breast

330 g

Oyster sauce

Oyster sauce

1 packet

Firm tofu

Firm tofu

1

Cornflour

Cornflour

1 packet

Carrot

Carrot

1

Olive oil

Olive oil

1 drizzle

Butter

Butter

20 g

Water

Water

1.25 cup

Soy sauce

Soy sauce

1 tsp

Honey

Honey

2 tbs

Water

Water

1 tbs

Preparation
1
Cook garlic rice & get prepped

• 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!

2
Cook the veggies

• 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.

3
Cook the chicken & tofu

• 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.

4
Finish & serve

• Divide garlic rice, Korean-style chicken bites, tofu and veggies between bowls. • Tear over coriander to serve. Enjoy!

Nutrition per serving

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

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