Baked Chinese Chicken and Rice
Using frozen vegetables and taking just 5 mins to prep, this Baked Chinese Chicken & Rice one-pot is budget as well as family friendly.
Ingredients
- 450 ml chicken stock
- 1 teaspoon garlic powder
- 390 g frozen mixed vegetables like peas, sweetcorn, carrots, green beans
- 4 spring / green onions sliced
- 1 teaspoon toasted sesame oil
- 600 - 800 g chicken thighs boneless and skinless
- Salt and black pepper to taste
FOR THE SAUCE
- 60 ml soy sauce
- 1 ½ tablespoon rice wine vinegar or white vinegar
- 1 tablespoon honey or agave
FOR THE RICE
- 300 g basmati rice soaked and rinsed well
Instructions
- Pre-heat the oven to 220ºc/200ºc fan/400ºf/gas 6.
- Add the stock, rice, garlic powder, sesame oil and spring onions to a large oven-proof dish, give it a brief stir and level out the rice. Top with a layer of the frozen vegetables, followed by the chicken thighs.
- Spoon about ¾ of the sauce over the chicken thighs. Cover the dish with foil and bake for 45 minutes.
- Then uncover, spoon the remaining sauce over the thighs and bake a further 10-15 minutes or until chicken is cooked through (no pink flesh or juices). When you come to take the foil off the dish, if the rice along the edges looks like its going dry, push those rice edges further into the pan with a spatula. When done, remove the thighs and fold the vegetables through the rice.
Notes
Use tamari to go gluten-free.
Baby & Toddler
Use low or no-salt stock, reduced-salt soy and agave instead of honey. 10-12 months -Cut chicken into finger-size strips to palm or shred finely. Chop carrots and beans if needed. 12 months + dice chicken into bite-size pieces.
STORAGE
Store leftovers in the fridge for 3 days (cook day + 2), in an air tight container. Can freeze the leftovers and then defrost for 24 hours in the fridge before reheating. Before storing chop the chicken up and before reheating add a little chicken stock and stir in. Stir at least halfway through heating also.
Nutrition
Calories: 747kcalCarbohydrates: 84gProtein: 38gFat: 28gSaturated Fat: 7gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gTrans Fat: 0.1gCholesterol: 150mgSodium: 1153mgPotassium: 797mgFiber: 5gSugar: 7gVitamin A: 5191IUVitamin C: 13mgCalcium: 74mgIron: 3mg
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