This healthy Chinese recipe for chicken is cooked in foil to seal in the many flavours - among them, honey, soy sauce and garlic.
Ingredients
- 4 shallots, thinly sliced
- 4 x 175g skinned chicken breasts
- 4 tbsp dark soy sauce
- 4 tsp runny honey
- 4 tbsp Chinese rice wine or dry sherry
- 5cm piece ginger, cut into fine shreds
- 2 garlic cloves, finely chopped
- 12 green cardamom pods, cracked
For the water chestnut rice
- 1 bunch of spring onions, trimmed
- 200g can water chestnuts, drained and chopped
- 200g basmati rice, cooked, to serve
Method
- 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.
Nutritional info
Per serving: 440kcals, 2.4g fat (0.5g saturated), 47.6g protein, 53.6g carbs, 10.5g sugar, 3g salt