Week 3 Se­same Chicken

Recipes+ - - Contents -

SERVES 4 PREP 20 min­utes COOK

10 min­utes NUTRITION 2145kJ; 26g fat (12g sat); 15g pro­tein; 45g car­bo­hy­drate; 9g fi­bre a serve COST $3.50 a serve

1 ta­ble­spoon salt-re­duced soy sauce,

plus 1 ta­ble­spoon ex­tra

1 ta­ble­spoon se­same oil

500g chicken ten­der­loins

1 cup dried pack­aged bread­crumbs

1/4 cup se­same seeds

Cook­ing oil spray

1/4 Chi­nese cabbage (wom­bok), shred­ded 1 cup red grapes (op­tional), halved

1 red onion, thinly sliced

2 green onions, thinly sliced 2 ta­ble­spoons lemon juice Lemon halves, to serve


Pre­heat oven to 200ºC/180ºC fan-forced. Line 2 oven trays with bak­ing pa­per. Whisk soy sauce and se­same oil in a shallow glass dish. Add chicken; turn to coat.


Place bread­crumbs and se­same seeds on a large flat plate; stir to com­bine. Drain chicken. Press into se­same seed mix­ture to lightly coat. Place on pre­pared trays. Spray chicken with oil. Bake, turn­ing half­way through cook­ing, for 10 min­utes or un­til golden brown and cooked.


Com­bine cabbage, grapes (if us­ing), onion and green onion in a bowl. Whisk juice and ex­tra soy sauce in a bowl. Add to cabbage salad; toss to com­bine. Serve the chicken with cabbage salad and lemon halves.

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