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Chinese Chicken Traybake with Egg Fried Rice

Good for dietary types:

White Meat

Download the print version here

Prep Time:

10 minutes

Cook Time:

45 minutes - 1 hour

Difficulty level:

Easy

Serves:

Nutrition

Sodium:

953.2mg

Calories:

838 kcal

Protein

63.5g

Potassium:

1344mg

Fibre:

4.5g

Carbohydrates:

58.8g

Fat:

37.1g

Saturated Fats:

10.3g

Polyunsaturated Fats:

2.4g

Monounsaturated Fats:

2.5g

Sugar:

7.9g

Vitamin A:

9.8g

Vitamin C:

251.6%

Calcium:

7.4%

Iron:

34.3%

About the Recipe

Ingredients

1kg of chicken

3 carrots

1 red pepper

1 yellow pepper

1 courgette

300g of rice (cooked and cooled)

80g sweetcorn

80g peas

Soy sauce

1tbsp sesame oil

1 tsp Chinese 5 spice

1 tsp honey

4 cloves minced garlic

Half tsp minced ginger

2 eggs

Preparation

Steps

For the Chinese tray bake

Peel and slice the carrots, and cut into slices, cut the peppers and onions into squares and slice the courgettes, place all the vegetables into a large roasting tray along with the chicken thighs, drizzle the oil, crushed garlic, minced ginger, honey and Chinese 5 spice over the top and mix together using your hands. Nestle the chicken thighs in between the vegetables skin side up and put in an oven set at 180oc for around 45 minutes to an hour while you make the egg fried rice.
In a pan boil the rice as per cooking instructions. I like to put the sweetcorn and peas in the water 5 minutes before the end but you can add these after cooked if you are using already made and cooled rice.
Slice the green onions dividing the white and green bits, and in a pan fry off the white bits of the onion in some sesame oil, after 1 minutes add the rice to heat through.
Make a well in the middle and crack in the eggs, incorporate into the rice by stirring carefully, then add the soy sauce, white pepper, peas, sweetcorn and finally the green onion parts.
Serve onto plates with the chicken tray bake.