Chicken Breasts with Maple-Soy Glaze
Garlic-Sautéed Bok Choy Tips & White Rice
Cooking time
25 minutes
Servings
2/4
Calories
640 /serving
Maple syrup and soy sauce make magic together. They’re definitely the ultimate sweet and salty duo for glazing these chicken breasts, which deepen in flavour and colour as you sear them on the stovetop. On the veg front, bok choy tips and zucchini are aromatized with garlic and Asian-inflected spices. Everything settles in on a bed of long-grain rice so you can settle down for a supper that satisfies each and every taste bud.
We will send you:
- 2 Chicken breasts
- 2 Garlic cloves
- 1 Scallion
- 1 Green zucchini
- 340g Bok choy tips
- 160g White rice
- 15ml Maple syrup
- 30ml Rice vinegar
- 30ml Soy sauce (low sodium)
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, ginger, black pepper)
Contains: Sesame, Soy, Wheat
You will need:
Small pot
Medium pot
Medium pan
Large high-sided pan
Oil
Salt & pepper (S&P)
Total Fat
11 g
Saturated Fat
2 g
Sodium
1940 mg
Total Carb
88 g
Sugars
16 g
Protein
49 g
Fibre
4 g
Preparation
Cook the rice
In a medium pot, combine the rice, 1 ¼ cups water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed. Remove from the heat and let sit, covered, for 5 min. Add 1 tbsp of the vinegar (double for 4 portions). Fluff the rice.
Make the glaze
Meanwhile, mince the garlic. In a small pot, combine the maple syrup, soy sauce, ½ the garlic, the remaining vinegar and ⅓ of the spices; bring to a boil. Reduce the heat to low and cook, stirring occasionally, 5 to 7 min., until slightly reduced and the flavours have combined. Keep warm.
Cook the chicken
Meanwhile, pat the chicken dry with paper towel; season with ½ the remaining spices and pepper. In a medium pan, heat a drizzle of oil on medium-high. Add the chicken* and cook, partially covered, 6 to 8 min. per side, until cooked through.
Mise en place
Meanwhile, remove the stem ends of the bok choy; halve lengthwise (quarter if large). Halve the zucchini lengthwise; thinly slice crosswise on an angle. Thinly slice the scallion crosswise, separating the white bottom and green top.
Sauté the vegetables
In a large, high-sided pan, heat a drizzle of oil on medium-high. Add the white bottom of the scallion and remaining garlic. Sauté, 30 sec. to 1 min., until fragrant. Add the zucchini and bok choy. Sauté, 3 to 5 min., until browned and beginning to soften; season with the remaining spices and S&P.
Coat the chicken & serve
To the pan of chicken, add the glaze; toss well. Divide the rice between your plates. Top with the vegetables and chicken (slice beforehand if desired). Garnish with the green top of the scallion. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
