Steamed Chicken Oriental

This entry was posted on November 18, 2013 by Jay Bonaretti.

QUICK FACTS

PREPARATION TIME

10 min (for 2 serves)

COOKING TIME

30 min (for 2 serves)

DINNER

Chicken

SUMMARY

This Asian inspired dish is a very good source of lean, high quality protein. Protein is an essential nutrient and also plays an important role in assisting overweight and obese people in losing weight fast. A simple yet exciting dish for the whole family!

INGREDIENTS

400 g

Chicken Breast, lean

15 g

Garlic, crushed

15 g

Ginger, crushed

10 g

Soy Sauce

0.50 teaspoon (1 g)

Black Pepper, ground

1 g

Sea Salt

METHOD

1. Wash the chicken breast and pat dry with paper towel. Cut into pieces.

2. Marinate in soy sauce with crushed garlic and ginger, sea salt and pepper for 10 minutes.

3. Stack one 25cm (10 inch) bamboo steamers in a wok and add enough water to the wok so that the water reaches just below the bottom steamer. Bring the water to the boil.

4. Steam the chicken pieces for 30 minutes turning the chicken pieces once during cooking. Cover lid.

5. To test the chicken, pierce the thickest part of the pieces with a skewer. If the juices run clear, the chicken is cooked.

6. Serve immediately on individual plates or from the bamboo steamers with the ginger garlic dipping sauce, steamed rice and wok-fried Asian greens.

NUTRITIONAL PANEL

Per Serve

Energy:

937.1 kJ (224.0 kcal)

Protein:

45.4 g

Total Fat:

3.5 g

-Saturated:

1.1 g

-Mono-Unsaturated:

1.4 g

-Poly-Unsaturated:

0.7 g

Total Carbs:

1.4 g

-Complex Carbs:

0.9 g

-Sugar:

0.4 g

Fibre:

1.6 g

Water:

164.9 mL

Alcohol:

0.0 g

Cholesterol:

118.0 mg

This entry was posted in Dinners, Poultry, Recipes and tagged Steamed, Steamed Chicken Oriental Recipe, Dinner, Chicken on November 18, 2013 by Jay Bonaretti. ← Previous Post Next Post →