50 30 EP. 5 THAI BASIL CHICKEN 51g Protein | 728 Cal | 38 Fat | 47 Carbs Welcome to 50 30. A new

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Nutrition (per serving)

Instructions

1. 1

   A new series of recipes with over 50g of protein that take less than 30 minutes to make. Ingredients for 2 120g Jasmine Rice 150g Water 1 Tbsp Dark Soy Sauce ½ Tosp Soy Sauce 1 Tbsp Oyster Sauce 1 Tbsp Chilli and Garlic Sauce or sriracha 1 Tbsp Fish Sauce 2 Tsp Sugar 2 Shallots 6 Garlic Cloves 3 Red Thai Chillies 500g Boneless, Skinless Chicken Thighs 2 Tbsp Vegetable Oil 100ml Chicken Bone Broth Handful Thai or Holy Basil Leaves (30g) 2 Eggs 1 Tbsp Vegetable Oil (for frying eggs) Salt Method

2. 2

   Add the rice to a saucepan and rinse until the water runs clear.

3. 3

   Drain, pour in the water, then bring to the boil. Cover with a lid and steam over a low heat for 12 mins. Take off the heat, fluff with a fork, cover again and let it rest for 10 mins before fluffing once more.

4. 4

   Mix the dark soy, soy, oyster sauce, chilli and garlic sauce, fish sauce and sugar in a bowl to make your stir-fry sauce. Finely slice the shallots. Chop the garlic. Thinly slice the red chillies.

5. 5

   Cut the chicken into small bite-sized pieces.

6. 6

   Place a large frying pan or wok over a medium-high heat with 1 Tosp vegetable oil. Once hot, add the chicken with a pinch of salt and fry for 4-5 mins until just starting to colour.

7. 7

   Add the shallots, garlic and chillies and cook for another 3 mins until softened and fragrant.

8. 8

   Pour in the sauce and the bone broth.

9. 9

   Let it bubble for 2-3 mins until slightly thickened and glossy. Tear in the basil and stir through until just wilted. Meanwhile, heat 1 Tosp vegetable oil in a separate frying pan over a high heat. Crack in the eggs and fry for 2-3 mins until the edges are crispy and the yolks are still runny. To serve, divide the rice between bowls, spoon over the chicken stir-try and top each with a crispy fried egg.