Protein Swap | Soy-Glazed Chicken Breasts
with Ginger-Garlic Rice & Bok Choy
Cooking time
20 minutes
Servings
2/4
Calories
700 /serving
Steak night is our pride and soy! In this version, chicken is pan-seared, glossed with two kinds of soy sauce (sweet and salty) and showered with sesame seeds. Rice gets a prickle of excitement from garlic and ginger, while bok choy gets a quick sauté.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 15ml Minced garlic
- 340g Bok choy tips
- 15ml Ginger paste
- 30ml Soy sauce (low sodium)
- 160g White rice
- 30ml Sweet soy sauce
- 6g Black & white sesame seeds
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame, garlic, canola oil, ginger, paprika flavour, black pepper, cellulose)
Contains: Sesame • Soy • Sulphites • Wheat
You will need:
Grater
Large pan
Medium pot
Oil
Salt
Total Fat
17 g
Saturated Fat
3 g
Sodium
1780 mg
Total Carb
88 g
Sugars
16 g
Protein
50 g
Fibre
3 g
Preparation
Cook the rice
- In a medium pot, heat a drizzle of oil on medium-high.
- Add ½ the garlic and ½ the ginger. Sauté, 30 sec. to 1 min., until fragrant.
- Add 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. Fluff the rice.
Cook the bok choy
- Meanwhile, remove the root ends of the bok choy; halve lengthwise (quarter if large).
- In a large pan, heat a drizzle of oil on medium.
- Add the bok choy and sauté, 2 to 3 min., until partially cooked.
- Add the remaining garlic and ginger, and 2 tbsp water (double for 4 portions).
- Cook, partially covered, 2 to 3 min., until wilted; season with ½ the spices.
- Transfer to a plate and reserve the pan.
Cook & glaze the steaks
- Pat the steaks dry; season with the remaining spices.
- In the reserved pan, heat a drizzle of oil on medium-high.
- Add the steaks* and cook, 3 to 5 min. on one side, until partially cooked.
- Flip and add the sweet soy sauce, soy sauce (start with ½) and ¼ cup water (double for 4 portions).
- Cook, spooning the sauce over, 3 to 5 min., until coated and cooked as desired (to ensure a consistent temperature throughout, turn over at least twice).
- Transfer the steaks to a cutting board and let rest before slicing.
Plate your dish
- Divide the rice between your plates.
- Top with the bok choy and steaks.
- Spoon the glaze over.
- Garnish with the sesame seeds. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
