Recipes

Sticky Chicken and Fried Rice Tray Bake

This  Asian inspired ‘all-in-one’ tray bake dish is just like a Chinese takeaway,  all in the one pot!

It’s a perfect ‘fakeaway’ meal for the weekend or midweek without all the calories or cost. It just takes 15 minutes to prepare and cooks in under an hour.

It’s a great recipe to make ahead of time and reheat when you’re ready to eat. The perfect, healthy, family-friendly meal.  And at just $1.80 per serve, it’s budget-friendly too.

This recipe comes straight from our 28 Day Weight Loss Challenge. Members have access to thousands of recipes, from noodles to burgers and everything in between.


Print Recipe
Sticky Chicken and Fried Rice Tray Bake
Course Main Dish
Cuisine Asian
Prep Time 15
Cook Time 55
Servings
Ingredients
  • 1 cup basmati rice uncooked
  • 1/2 cup salt-reduced liquid chicken stock
  • 1 cup water
  • 2 tbsp tamari (gluten free soy)
  • 1 tsp sesame oil
  • 500 g chicken thigh fillets trimmed and chopped
  • 2 tsp honey
  • 2 cloves garlic minced
  • 2 tsp fresh ginger minced
  • 2 spring onions sliced
  • 1 cup frozen peas defrosted
  • 2 free ranged eggs beaten
Course Main Dish
Cuisine Asian
Prep Time 15
Cook Time 55
Servings
Ingredients
  • 1 cup basmati rice uncooked
  • 1/2 cup salt-reduced liquid chicken stock
  • 1 cup water
  • 2 tbsp tamari (gluten free soy)
  • 1 tsp sesame oil
  • 500 g chicken thigh fillets trimmed and chopped
  • 2 tsp honey
  • 2 cloves garlic minced
  • 2 tsp fresh ginger minced
  • 2 spring onions sliced
  • 1 cup frozen peas defrosted
  • 2 free ranged eggs beaten
Instructions
  1. Preheat oven to 200C.
  2. Place rice in a deep baking dish with stock, water, half of the tamari and all of the sesame oil. Cover with foil and cook for 30 minutes.
  3. Meanwhile marinate the chicken in honey, the remaining tamari, garlic and ginger.
  4. After the rice has been cooking for 30 minutes, remove from the oven and stir through the spring onions and peas.
  5. Make four holes in the rice and pour a little beaten egg into each hole. Place the chicken on top of the rice.
  6. Return to the oven and cook for a further 20-25 minutes or until the chicken is cooked through.
  7. Toss the rice and chicken together to combine with the egg.
  8. Divide between four bowls to serve.
  9. Leftovers can be stored in an airtight container in the fridge for 2-3 days, or freeze for up to 3 months.
Recipe Notes

392 calories per serve

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