Chicken Teriyaki Rice Bowl
Serves 4 Calories: 448 Fat: 10g Saturated fat: 1.5g Carbohydrates: 53g
FOR THE MARINADE: 6 boneless, skinless chicken thighs, halved 3tbsp teriyaki sauce
1 onion, halved and sliced
1 garlic clove, crushed 1 stem lemongrass, sliced
2tbsp vegetable oil
Juice of 1 lime
FOR THE RICE:
200g (7oz) short-grain rice 2tbsp rice vinegar
200g (7oz) Tenderstem broccoli
Spring onions, shredded
Carrots, cut with a julienne peeler
1tbsp sesame seeds
1 Season the chicken, piercing several times with a sharp knife. Put into a non-metallic dish. Drizzle over the teriyaki sauce, onion, garlic, lemongrass, oil and lime juice. Cover and chill for at least 1 hr, or up to 12 hrs.
2 Rinse the rice in cold water, drain and put into a pan. Pour over 450ml (¾pt) cold water and add a pinch of salt. Cover and bring to the boil. Stir to prevent rice from sticking. Reduce the heat and simmer for 12-15 mins. Remove from the heat and stand, covered, for a further 10 mins, to allow the rice to steam and finish cooking.
3 Heat a non-stick wok, or frying pan, add the marinated chicken and pan-fry for 5 mins, cover and cook for 5 more mins until the chicken is golden.
4 Add the Tenderstem broccoli to one part of the pan, cover and cook for 2 more mins, add the spring onion and cook for 1 min. Microwave the carrots with 2tbsp water for 2 mins.
5 Mix rice vinegar and honey through the cooked rice.
6 To serve, spoon a portion of rice into each bowl. Top with teriyaki chicken, broccoli, spring onions and carrots. Sprinkle over sesame seeds.