Читать книгу The Complete Plate - Lauren Klukas - Страница 48

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dinner

Thai Chicken, Quinoa, and Veggie Bowl

Serves 6

1500

2000

2500

For the chicken

75 g chicken

113 g chicken

Broiler chicken

Butter

1 Tbsp

Brown sugar, packed

¼ cup

Black pepper

¼ tsp

Thai sweet chili sauce

4 tsp

Serves 1

For the veggie bowl

Grapeseed oil

1 tsp

1½ tsp

Ginger, grated

½ tsp

1 tsp

Garlic, finely chopped

1 clove

Water

¼ cup

Broccoli florets

½ cup (44 g)

White mushrooms, quartered

½ cup (54 g)

Sugar snap peas, chopped

½ cup (49 g)

Carrots, sliced

¼ cup (32 g)

Swiss chard, stems removed, leaves roughly chopped

1½ cups (54 g)

1 cup (36 g)

Collard greens, stems removed, leaves roughly chopped

1½ cups (54 g)

Spinach

2 cups (60 g)

/ / / / / / / /

Sesame oil

1 tsp

1½ tsp

Cooked Quinoa (page 286)

¼ cup (17 g)

¹/₃ cup (46 g)

Sunflower seeds

1 Tbsp

1½ Tbsp

calories

489 kcal

611 kcal

687 kcal

1 Preheat the oven to 350°F. Insert a rack into a roasting pan.

2 Butterfly chicken. Using a pair of kitchen scissors, cut chicken through the ribs, along one side of the backbone. Repeat along the other side and remove the backbone entirely (it can be used to make stock). Place the chicken on a flat surface, breast-side up, and flatten with the heel of your hand. (Alternatively, ask your butcher to butterfly the chicken for you.)

3 Rub 1½ tsp of butter between skin and breast of chicken. Sprinkle sugar evenly over entire bird and season with pepper. Put chicken on rack in roasting pan, with wings lying on top of chicken breasts. (They will burn if they are tucked under the chicken.)

4 Fill a roasting pan with just enough water to cover the bottom and cook for 1 hour and

15 minutes, or until chicken reaches an internal temperature of 165°F and juices run clear.

5 Brush chicken with chili sauce and roast for another 5–10 minutes, until skin has browned and sauce has glazed.

6 While sauce is glazing, heat oil in a skillet over medium-high heat. Add ginger and garlic and cook for 1 minute, until fragrant. Add water, broccoli, mushrooms, sugar snap peas, and carrots. Cover and steam for 3 minutes, until vegetables are vibrant and slightly al dente.

7 Add Swiss chard, collard greens, and spinach (if using) to skillet, cover, and cook for 1–2 minutes, until greens are tender. Stir in sesame oil and remove from heat.

8 To serve, in a bowl, put portion of quinoa on one side, stir-fried ingredients on the other, and fan chicken overtop. Garnish with sunflower seeds.

meal plan 1

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