This healthy Chinese recipe for chicken is cooked in foil to seal in the many flavours - among them, honey, soy sauce and garlic.
Serves 4
Takes 15 minutes to make and 20 minutes in the oven
Per serving:
440kcals
2.4g fat (0.5g saturated)
47.6g protein
53.6g carbs
10.5g sugar
3g salt
1. Preheat the oven to 180°C/fan160°C/gas 4. Cut out 4 x 30cm foil squares. Put the shallots and 1 chicken breast onto each square. Bring the sides up slightly around each one and seal at the short ends.
2. Divide the soy sauce, honey and rice wine or sherry between each parcel. Add the ginger, garlic and cardamom and seal the parcels. Put on a baking sheet and bake for 20 minutes or until cooked through.
3. For the rice, finely shred 2 spring onions. Set aside. Thinly slice the rest.
4. Stir the sliced onions and water chestnuts into the cooked rice, then divide between plates. Thickly slice the chicken and place on the rice, spooning over the juices. Garnish with the shredded spring onions.
© delicious. magazine
Six simple yet scrumptious low fat step-by-step recipes, updated each month for you to use and download. This month we'll show you how to make Asian chicken salad and tropical salad with mint yoghurt.
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