chicken tenders
with Pan-Fried carrot, courgette and ChivesCalorieën
:
659 kcalEiwit
:
36.3g eiwitBereidingstijd
:
25 minutenDifficulty
:
MakkelijkCaloriebewust
Allergenen:
- Sesamzaad
- Soja
- Gluten
- Tarwe
- Selderij
- Kan sporen van allergenen bevatten
Gemaakt in een fabriek waar eieren, melk, vis, pinda's, sesam, schaaldieren, soja, noten en tarwe worden verwerkt.
Ingredienten
Hoeveelheden
75 gram
Basmatirijst
½ stuk(s)
Ui
½ stuk(s)
Courgette
½ stuk(s)
Wortel
1 stuk(s)
Knoflookteen
1.25 tl
Verse gember
5 ml
Sesamolie
(Bevat: Sesamzaad)
1 stuk(s)
Kipfilet
2.5 gram
Verse bieslook
(Kan bevatten: Selderij)
10 ml
Sojasaus
(Bevat: Soja, Gluten, Tarwe)
½ zakje(s)
Gomasio
(Bevat: Sesamzaad)
Zelf toevoegen
1 el
Olijfolie
¾ el
Suiker
1 el
Water voor saus
naar smaak
Peper en zout
Benodigdheden
•Steelpan
•Kom
Instructies
1
- Boil plenty of water in a pot or saucepan and cook the rice for 12 - 15 minutes, then drain and set aside.
- Chop the onion into half rings.
- Slice the courgette into crescents.
- Peel and grate the carrot.
2
- Heat a drizzle of olive oil in a frying pan over medium-high heat. Fry the carrot, courgette, and onion for 4 – 6 minutes, covered. Stir regularly and add salt and pepper to taste.
- In the meantime, cut the chicken into 3 strips.
- Heat a drizzle of olive oil in a second frying pan over medium-high heat and fry the chicken for 3 – 4 minutes per side, or until done.
3
- Press of mince the garlic. Grate the ginger.
- In a bowl, mix the garlic and ginger with the soy sauce, and sugar and the water (see pantry for amounts)
- Add the sauce to the chicken and let it reduce for 1 – 2 minutes over high heat, or until it is slightly thickened (add a little water if needed) and the chicken is cooked through.
- Finely chop the chives.
4
- Serve the rice into deep plates, then top with the vegetables and the chicken.
- Top with the sauce and sesame oil.
- Sprinkle with chives and gomasio.
