Ingredients

  • 500g boneless skinless chicken thighs, cut into 1-inch (3-4cm) pieces
  • 5 cloves garlic, finely grated
  • 2 tsp ginger, finely grated
  • 1 egg, beaten
  • 100g cornflour
  • 1 tbsp brown sugar or honey 
  • 1-2 red chilli, finely chopped
  • 35ml low salt soy sauce 
  • 2 tsp ground black pepper
  • 1 tsp Chinese five spice
  • 1 tbsp vegetable oil 
  • 400g tender stem broccoli, thick stalks sliced lengthways  
  • 1 green pepper, thinly sliced
  • 2 bunches spring onions, cut into 3cm pieces

Method

  1. 1

    Combine the chicken, ginger, garlic and 1 tsp pepper, and marinade for at least 30 minutes

  2. 2

    Preheat oven to 200°C. 

  3. 3

    To make the dressing: combine the soy, chilli and sugar/honey and put to one side

  4. 4

    Mix the chicken with the egg, then stir in the cornflour to coat the chicken completely and then spread out on a tray

  5. 5

    Bake in the oven for 10-15 minutes, until chicken is just cooked through, adding half the dressing half way through to glaze

  6. 6

    While the chicken is cooking, heat the oil in a large frying pan or wok over a moderate to high heat, and stir fry the broccoli and pepper for 2 minutes, add the spring onion and stir fry for 1 minute more

  7. 7

    Stir the broccoli and chicken together in the tray or a serving dish, spoon over the remaining dressing, and sprinkle with five spice and remaining the black pepper to serve

Nutritional Details

Each serving provides
  • Energy 2654kj 634kcal 32%
  • Fat 11.0g 16%
  • Saturates 2.2g 11%
  • Sugars 9.6g 11%
  • Salt 1.5g 25%

% of the Reference Intakes

Typical values per 100g: Energy 523kj/125kcal

Each serving provides

16.0g carbohydrate 1.7g fibre 9.9g protein

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