Simple thai style chicken with yellow rice and greens
Simple thai style chicken with yellow rice and greens
by myfriendjohn1
1 Comment
myfriendjohn1
This comes in at about 500 calories per portion with around 10g fat (depending on oil use), 32g of protein, 75g of carbs with the short grain rice I used. Veggie/vegan options in the notes section at the bottom.
I often swap out the proteins and rice/veggies to keep it interesting.
Ingredients:
2 cups rice – rice noodles, ramen, or udon works here its your preference really.
2 tbsp oil (peanut, rapeseed or any neutral flavoured oil – not olive oil)
5-6 large cloves of garlic , minced – follow your heart here
6-7 birds eye chilli – depends how hot you like it I go for 7 personally
1 medium to large spanish onion – sliced as thin as possible into strips.
600g chicken thighs – cut into thin pieces (firm tofu cut into similar strips works as well)
4 tsp fish sauce (or light soy sauce as an alt)
a bunch green onions , cut into 10mm chunks
1 large handful of Thai or Thai Holy Basil leaves (you can use regular basil as well)
4 tsp sugar (palm sugar if possible, but granulated is fine)
2 tbsp water to loosen it up
Instructions:
Prepare rice – see below
Mix Sauce in a small bowl and whisk it so the sugar disolves.
Heat oil in wok or large heavy base frying pan.
Add garlic and chilli and cook for 10 seconds. Don’t inhale – you will regret it.
Add spanish onion, cook for about 1 minute moving constantly.
Add chicken and fish sauce, and fry until cooked, around 2 minutes depending on heat.
Add green onion and sauce and cook for 1 minute until the sauce reduces and coats the everything. – if you use noodles here chuck them in as well.
Adjust the consistency here if you want it more saucy, add a bit of water, if its too watery, let it cook off and boil down – chicken thigh or tofu is very forgiving and can stand a lot of cooking.
Remove from heat and immediately add basil, toss until just wilted, then portion out and serve.
Rice:
For the yellow rice I add a teaspoon of garlic granules and tumeric to the washed rice as well as a chicken stock cube and mix well before cooking.
Notes:
This makes 5 good sized portions with the edition of some veggies, I used broccoli and some asparagus I had in the fridge. Otherwise it is a good 4 portion alt.
You can sub out the oyster sauce for the mushroom alternative and the chicken for tofu for a veggie friendly alternative and skip fish sauce and just add a bit more soy.
I would coat the tofu in some garlic powder as well as corn starch and fry that first before the garlic and chilli to get it crispy though this is personal preference.
1 Comment
This comes in at about 500 calories per portion with around 10g fat (depending on oil use), 32g of protein, 75g of carbs with the short grain rice I used. Veggie/vegan options in the notes section at the bottom.
I often swap out the proteins and rice/veggies to keep it interesting.
Ingredients:
2 cups rice – rice noodles, ramen, or udon works here its your preference really.
2 tbsp oil (peanut, rapeseed or any neutral flavoured oil – not olive oil)
5-6 large cloves of garlic , minced – follow your heart here
6-7 birds eye chilli – depends how hot you like it I go for 7 personally
1 medium to large spanish onion – sliced as thin as possible into strips.
600g chicken thighs – cut into thin pieces (firm tofu cut into similar strips works as well)
4 tsp fish sauce (or light soy sauce as an alt)
a bunch green onions , cut into 10mm chunks
1 large handful of Thai or Thai Holy Basil leaves (you can use regular basil as well)
SAUCE:
8 tbsp oyster sauce – or mushroom sauce (oyster sauce alternative)
4 tbsp light soy sauce
4 tbsp dark soy sauce
4 tsp sugar (palm sugar if possible, but granulated is fine)
2 tbsp water to loosen it up
Instructions:
Prepare rice – see below
Mix Sauce in a small bowl and whisk it so the sugar disolves.
Heat oil in wok or large heavy base frying pan.
Add garlic and chilli and cook for 10 seconds. Don’t inhale – you will regret it.
Add spanish onion, cook for about 1 minute moving constantly.
Add chicken and fish sauce, and fry until cooked, around 2 minutes depending on heat.
Add green onion and sauce and cook for 1 minute until the sauce reduces and coats the everything. – if you use noodles here chuck them in as well.
Adjust the consistency here if you want it more saucy, add a bit of water, if its too watery, let it cook off and boil down – chicken thigh or tofu is very forgiving and can stand a lot of cooking.
Remove from heat and immediately add basil, toss until just wilted, then portion out and serve.
Rice:
For the yellow rice I add a teaspoon of garlic granules and tumeric to the washed rice as well as a chicken stock cube and mix well before cooking.
Notes:
This makes 5 good sized portions with the edition of some veggies, I used broccoli and some asparagus I had in the fridge. Otherwise it is a good 4 portion alt.
You can sub out the oyster sauce for the mushroom alternative and the chicken for tofu for a veggie friendly alternative and skip fish sauce and just add a bit more soy.
I would coat the tofu in some garlic powder as well as corn starch and fry that first before the garlic and chilli to get it crispy though this is personal preference.