Super Food Ideas - - THIS MONTH LUNCHBOX -


2 cups sushi rice ¹⁄³ cup rice wine vine­gar 1 ta­ble­spoon caster sugar 1 tea­spoon salt 2 tea­spoons veg­etable oil 250g chicken ten­der­loins (see note) ¼ cup teriyaki sauce 1 green onion, thinly sliced 2 ta­ble­spoons sesame seeds, toasted Ja­pa­nese may­on­naise, wasabi and salt-re­duced soy sauce, to serve

1 Place rice in a sieve and rinse un­der cold run­ning wa­ter un­til wa­ter runs clear. Set aside to drain well. 2 Place rice and 2 cups cold wa­ter in a medium saucepan. Place over high heat. Bring to the boil. Re­duce heat to low. Cover. Sim­mer for 15 min­utes or un­til wa­ter is ab­sorbed. Re­move from heat. Stand, cov­ered, for 10 min­utes. 3 Trans­fer rice to a large glass or ce­ramic bowl. Us­ing a spat­ula, break up lumps. Gen­tly fold vine­gar, sugar and salt through rice, lift­ing and turn­ing un­til rice has cooled. Cover dish with a damp tea towel. Set aside. 4 Mean­while, heat oil in a small non-stick fry­ing pan over medium-high heat. Cook chicken, turn­ing, for 5 min­utes or un­til al­most cooked through. Add teriyaki sauce. Cook, turn­ing chicken, for a fur­ther 2 to 3 min­utes or un­til chicken is cooked through and sauce has thick­ened. Re­move from heat. Finely chop chicken. Place chicken in a small bowl with green onion and any re­main­ing pan juices. Stir to com­bine. Cool for 10 min­utes. 5 Us­ing damp hands and 1 rounded ta­ble­spoon at a time, press firmly and shape rice into 22 balls. Hold­ing 1 ball at a time, press 1 fin­ger into ball to form a hole. Place a lit­tle of the chicken mix­ture

into hole. Shape and fold rice to cover chicken. Place on a plate. Sprin­kle with sesame seeds. Re­frig­er­ate un­til re­quired. 6 Serve rice balls with may­on­naise, wasabi and soy sauce. Place balls in lunchboxes. Driz­zle with may­on­naise. Place soy sauce and wasabi in air­tight con­tain­ers, if us­ing. Re­frig­er­ate. Trans­port with an ice brick. NU­TRI­TION: (per ball) 464kj; 2.7g fat; 0.4g sat fat; 4.2g pro­tein; 16.9g carbs; 0.5g fi­bre; 7mg chol; 361mg sodium.

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