Sesame Soy Baked Chicken Breast
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Sesame Soy Baked Chicken Breast

Sesame Soy Baked Chicken Breast

with Stir-Fried Bulgogi Veg and Jasmine Rice

Tags:
Family Friendly
High Protein
Calorie Smart
Allergens:
Cereals containing gluten
Soya
Sesame

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time20 minutes
Cooking time20 minutes
DifficultyEasy

Ingredients

serving amount

15 milliliter(s)

Soy Sauce

(Contains Cereals containing gluten, Soya)

2 unit(s)

British Chicken Breasts

5 grams

Roasted White Sesame Seeds

(Contains Sesame May contain Nuts, Peanut)

150 grams

Jasmine Rice

2 unit(s)

Garlic Clove

1 unit(s)

Pak Choi

80 grams

Sliced Mushrooms

120 grams

Coleslaw Mix

150 grams

Bulgogi Sauce

(Contains Soya)

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Nutritional information

Energy (kJ)2693 kJ
Energy (kcal)644 kcal
Fat9.3 g
of which saturates1.7 g
Carbohydrate90.9 g
of which sugars27.3 g
Protein47.8 g
Salt3.18 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Medium Bowl
Baking Tray
Medium Saucepan
Chopping Board
Pan
Grater
Knife

Instructions

1

a) Preheat your oven to 220°C/200°C fan/gas mark 7. Boil a full kettle.

b) Sandwich each chicken breast between two pieces of baking paper or cling film.

c) Pop onto a board, then give it a bash with a rolling pin or the bottom of a saucepan until it’s 1-2cm thick.

d) Put the soy sauce into a medium bowl. 

e) Add the chicken to the bowl and coat evenly. IMPORTANT: Wash your hands and equipment after handling raw chicken and its packaging.

2

a) Heat a drizzle of oil in a large frying pan on medium-high heat.

b) Lay the chicken into the frying pan. Cook until browned, 3-4 mins each side.

c) Pop the chicken on a large baking tray, drizzle with oil and spoon over any remaining soy from the bowl. Sprinkle the sesame seeds over the chicken.

c) When the oven is hot, roast on the middle shelf until browned and cooked through, 8-10 mins. IMPORTANT: The chicken is cooked when no longer pink in the middle. 

3

a) Meanwhile, pour the boiling water into a large saucepan with 0.25 tsp salt on high heat.

b) Add the rice and cook for 10-12 mins.

c) Drain in a sieve and pop back in the pan. Cover with a lid and leave to the side until ready to serve.

4

a) While the rice cooks, peel and grate the garlic (or use a garlic press).

b) Trim the pak choi, then thinly slice widthways. 

c) Heat a drizzle of oil in a large frying pan on medium-high heat.

d) Once hot, add the sliced mushrooms and fry for 2 mins.

5

a) Add the coleslaw mix and pak choi to the mushrooms, with a drizzle more oil if needed.

b) Stir-fry until the veg has softened, 3-4 mins.

c) Stir in the garlic and bulgogi sauce, then bring to the boil and simmer for 1 min.

d) Remove from the heat.

6

a) Once the chicken is cooked, slice thinly and add to the pan with the veg, along with any soy glaze from the tray. Toss to combine.

b) Fluff up the rice with a fork and spoon into your bowls.

c) Top with the bulgogi veg and sesame soy baked chicken.

Enjoy!

7

Step 1 MOD: If you’ve chosen chicken breast, sandwich each breast between two pieces of baking paper. Pop onto a board and bash with the bottom of a saucepan until they're 1-2cm thick, then prep.

Step 2 MOD: Heat a drizzle of oil in a large frying pan on medium-high heat. Fry the chicken, 3-4 mins each side. Once browned, roast, 8-10 mins.