Healthy, full of protein and flavour, affordable and easy to make. What’s not to like?
Ingredients – Serves 2
- 2 organic chicken breasts
- 4 bunches of spring onions
- 4 cloves of garlic
- 1 head of bok choi
- 1 carrot
- 1 onion sliced
- 2 tbsp soy sauce
- 1 tbsp chopped coriander
- 1 green chilli
- 1 lime zest and juice
- Parchment paper 20 cm circle folded in half
- Olive oil
Our satay sauce
- 1 tsp grated ginger
- 1 tbsp soy sauce
- 2 tbsp peanut butter
- 2 tbsp sweet chilli sauce
- ½ cup chicken stock
Cauliflower egg-fried rice
- ½ head of cauliflower
- 2 spring onions chopped
- 2 eggs
- 2 tbsp soy sauce
- Chopped coriander
- 1tsp coconut oil
For the chicken
- To make a marinade for our chicken we place spring onion, garlic, coriander, soy sauce, chilli and lime juice and zest into a food processor and blend quickly.
- Pour over chicken breasts and let marinade, ideally overnight.
- Meanwhile clean all the remaining vegetables and ribbon the carrot with a peeler.
- Heat a griddle pan until smoking without any oil and char-grill our marinated chicken one minute on each side.
- Place carrot, onion and bok choi in the middle of parchment paper, drizzle with olive oil and season. Place our charred chicken breast on the top of the veg and seal the paper tightly with a pocket for steam in the middle.
- Place in the oven for 25 minutes. After that rest for 5 more. Serve immediatelly but be aware of steam inside.
- Serve with satay sauce and cauliflower rice.
For the satay sauce
- Place all the satay ingredients into a small sauce pan and bring it to boil
- Reduce down slowly until desired thickness.
For the cauliflower egg-fried rice
- Place cauliflower into a food processor and blend until it resembles rice.
- Beat eggs in a small bowl and have it ready on a side.
- Heat non-stick pan on medium heat and add coconut oil to it. Cook our cauliflower rice for about 3 minutes or until warm and soft.
- Scoop ‘rice’ to one side of the pan, add little more coconut oil and scramble egg in the empty side of our pan. When almost done mix with cauliflower rice and add all the remaining ingredients.
Jan Cron – Kitchen Maverick
Has spent a lifetime learning the best cooking techniques and perfecting flavours, if 70% of being healthy is what you eat and 30% exercise then we need to concentrate on getting the best balance of tasty food into our bodies. He’s gone back to school to learn about nutrition, to research relevant, irrelevant and utterly absurd diets, so you don’t have to.