Chicken fillet with ginger and green onions in parchment

Votes: 2

Time: 35 min.
Complexity: easily
Servings: 4

Nutritional value per serving:

Calories 370, total fat 9 G., saturated fats 1 G., proteins 33 G., carbohydrates 42 G., fiber 5 G., cholesterol 85 mg, sodium 1000 mg, sugar - G.

Prepare Asian-style chicken fingers with shiitake mushrooms, tender snap peas, and a side of rice, drizzled with a delicious Asian sauce. For the sauce, you'll need soy sauce, dark sesame oil, ginger, rice vinegar, and hot chili sauce or sambal. Serve with pre-cooked, frozen brown rice. The entire dish is prepared in individual parchment-lined wraps, where it steams in its own juices without adding oil or extra calories. Plus, this presentation gives it a distinctive Asian twist.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

8 strips of chicken fillet, about 450 g.
5 tablespoons lightly salted soy sauce
1 tbsp dark sesame oil
2 tsp. rice vinegar
2 teaspoons sambal sauce or hot garlic sauce
4 green onions, thinly sliced, white parts separated from green parts
2 tsp finely grated ginger
220 g snow peas, trimmed
110 g shiitake mushroom caps, sliced, discard stems (about 12)
3 tbsp. frozen brown rice
0.5 cup coarsely chopped cilantro
2 teaspoons toasted sesame seeds
Special equipment: parchment paper

Ingredient Substitution Suggestions

We recommend

Cooking the dish according to the recipe:

Position two oven racks in the upper and lower thirds of the oven and preheat the oven to 200°C (400°F). Cut four 40cm (16 in) sheets of parchment paper. Fold each sheet in half and open it like a book. Arrange the parchment sheets on two baking sheets (two on each).
Using kitchen shears, trim the tendons attached to the thicker part of the fillet and discard. Sprinkle the chicken with 3/4 teaspoon of salt.

In a small bowl, combine the soy sauce, dark sesame oil, rice vinegar, sambal, scallion whites, ginger, and 1 tablespoon of water. Place the peas and mushrooms in a medium bowl and toss with 2 tablespoons of the soy sauce mixture.
Place 3/4 cup brown rice on each sheet of parchment paper, folded to one side, and drizzle with 1 tablespoon water. Top with vegetables and two chicken fingers per serving, tucking the vegetables as tightly as possible under the chicken. Drizzle about 2 teaspoons of the soy sauce mixture evenly over each chicken serving. (You should have some sauce left over for drizzling later.)
Cover the top with half the parchment, pressing and pleating small folds along the open edge to seal the chicken tightly. Bake until the parchment is puffed, 18 minutes; the chicken is cooked through. Transfer the parcels to plates and let rest for 2 minutes. Carefully remove the parchment, being careful not to burn yourself with steam. Drizzle the chicken and rice with the remaining soy sauce mixture. Top with green onions, cilantro, and sesame seeds.

Categories:

recipe / Healthy eating / Healthy dinners / Calorie content of prepared meals / Summer dishes / Dinner / Main courses / Vegetables and mushrooms / Bird / Food Network - recipes / Asian cuisine