Maggie Beer Foundation
Soy Sauce Chicken & Vegetables

From start to finish this single serve dish takes 20 minutes. It does employ the use of a rice cooker (available for a little as $15 at major retailers) however you can use a saucepan and colander but a rice cooker will make your rice perfect every time.

Ingredients

• 2 ea Chicken breast tenders (approx. 100-120g)
• 2 stalks Spring onion, white part cut into 3cm pieces, green part reserved separately
• 3 thin slices Fresh ginger, shredded
• 1/2 teaspoon Light Soy Sauce
• 2 teaspoons Sesame oil
• 1 tablespoon Oyster sauce
• 1 head Bok Choy, washed and cut into quarters lengthwise
• 60g Snow peas, trimmed
• 2 cups Jasmine or long grain rice
• 2 1/2 cups Water
  

Method

• Cut the tenders into 2 or 3 pieces and place in a shallow ceramic bowl with the spring onion whites, ginger, sesame oil and sauces, mix well.
• Place the quarters of bok choy on one side of the chicken and the snow peas on the other for even cooking.
• Wash rice in running water until it runs clear, drain well and place in a rice cooker, add measured water, place the steamer basket holding your chicken on top of the rice cooker, cover with the lid and turn on.
• After approx. 15 minutes the rice cooker will sense the cooking time is complete and switch to a holding status, allow to sit for 5-10 minutes with the lid in place, then remove the lid and basket, fluff up the rice and spoon as much as you need into the bowl containing your perfectly cooked chicken and vegetables.
  

Note:
This recipe makes enough cooked rice for 2-3 meals, one serve to be eaten immediately with the chicken and vegetables, the others refrigerated and kept for dishes that need cold cooked rice, like kedgeree or fried rice, this cooked rice can even be frozen for use at a later date!

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The Maggie Beer Foundation’s HomePlate Project explores what helps older people eat well at home, and the everyday factors that can make it more difficult. Informed by the experiences of older people from across Australia, the project brings together new research to better understand the opportunities and challenges of eating well at home.

The HomePlate reports are now available, offering valuable insights from a national survey, interviews and focus groups with older people, and a literature review conducted by the University of Sydney.

Read the reports to discover the findings at maggiebeerfoundation.org.au/homeplateproject/