Five-spice chicken packets

This mildly spiced, Asian-inspired recipe gives you beautifully tender and juicy chicken on a bed of flavour-packed rice and vegetables. Great for a barbecue on a summer evening.

Serves: 4

Time to make: 50 mins , plus 3 hours marinating

Hands-on time: 10 mins

Ingredients

More weights & measures

500g chicken thighs
¾ cup low-fat plain yoghurt, plus 4 tablespoons extra, to serve
1 tablespoon five-spice
2 cloves garlic, minced
1 small head cauliflower, sliced into ‘steaks’
¼ cup hoisin sauce
1 cup brown basmati rice
2 courgettezucchiniXszucchini, summer squashX, peeled into ribbons
1 cup halved button mushrooms
2 cups prepared coleslaw mix (omit dressing)
2 cups reduced-salt chicken stock
2 tablespoons toasted sesame seeds
handful fresh coriandercilantroX, to serve

Instructions

Stay Awake

1 In a bowl, place chicken, ½ cup of the yoghurt, the five-spice and garlic and stir to coat. Cover and refrigerate for 2-3 hours (see tips).

2 Preheat oven to 200ºC or set barbecue on a medium heat with lid down. Line 4 shallow bowls with a double layer of tin foil (approximately 30cm x 40cm).

3 Onto foil in each bowl, place cauliflower and drizzle over hoisin sauce. Sprinkle over rice, then layer chicken, courgette, mushrooms and coleslaw. Carefully pour stock into centre of each packet, and crimp foil to enclose contents and prevent steam escaping.

4 Place into oven or barbecue and close lid and cook for 30 minutes.

5 Carefully open a packet to check if chicken is cooked. The meal should be ready when chicken juices run clear.

6 Serve with a spoonful of yoghurt, sesame seeds and fresh coriander leaves.

Variations

Make it gluten free: Check five-spice, hoisin sauce and stock are gluten free.

Make it vegan: Use slices of tofu instead of chicken thighs. Replace yoghurt with soy or coconut yoghurt and chicken stock with Massel Chicken Stock.

HFG tip

Marinate up to 8 hours, if time allows. Do it before work then it will be deliciously tender for dinner that night.

Nutrition Info (per serve)

Calories 492cal

Kilojoules 2060kJ

Protein 36g

Total fat 11g

–Saturated fat 3g

Carbohydrates 60g

–Sugars 10g

Dietary fibre 11g

Sodium 750mg

Calcium 219mg

Iron 4mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.