Barbecue chicken rice
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Barbecue chicken rice is a healthy combination of protein and fibre. Ideal for diabetics, it can help keep you feeling full and satisfied, and support weight management goals. Low in carbs and with a low glycemic index, it’s an excellent option for lunch or dinner.
Prep time: 30 minutes
Cooking time: 30 minutes
Serves: 1
Serving size: 1 bowl (150g)
Ingredients
For rice:
- Brown rice, ½ cup, soaked in water
- 3 cloves of garlic, finely chopped
- 2 green chillies, finely chopped
- Water, 2 cups
- Salt, 1 tsp
- Olive oil for cooking, 1 tbsp
For vegetables:
- Capsicum, 100g, finely chopped
- Cabbage, 65g, cut into thin strips
- 2 green chillies, finely chopped
- Vinegar, 1 tbsp
- Soy sauce, 1 tbsp
- Red chilli sauce, 1 tbsp
- Black pepper, 2 tsp
- Garlic paste, 1 tsp
- Salt, ½ tsp
- Olive oil for cooking, 1 tbsp
For chicken:
- Boneless chicken, 140g
- Low-fat plain yoghurt, 2 tbsp
- Barbecue spices, 2 tsp
- Garlic-ginger paste, 1 tsp
- Red chilli powder, 1 tsp
- Garam masala, 1 tsp
- Chilli flakes, ½ tsp
- Vinegar, ½ tsp
- Salt, ½ tsp
- Turmeric powder, ¼ tsp
- Olive oil for cooking, 2 tbsp
For barbecue sauce:
- Mayonnaise, 1 tbsp
- Soy sauce, 1 tsp
- Black pepper, 1 tsp
- Vinegar, ½ tsp
- Chilli sauce, ½ tsp
- Chilli flakes, ½ tsp
- Salt, ¼ tsp
Method
- Soak the brown rice in water for 20 minutes.
- In a large bowl, add the boneless chicken, yoghurt, garlic-ginger paste, red chilli powder, chilli flakes, vinegar, turmeric powder, garam masala, barbecue spices and salt. Mix well and leave to marinate for 20 minutes.
- Heat oil in a pan over medium heat. Add chopped garlic cloves and green chillies, frying until they start to brown.
- Add 2 cups of water to the pan, along with salt. Bring the water to a boil over a high heat.
- Once the water is boiling, add the soaked brown rice. Let the rice boil until cooked.
- In another pan, heat oil over a low heat. Add the marinated chicken and cook for 15 minutes, stirring occasionally.
- In a third, large pan, heat oil over a medium heat. Add the garlic paste and chopped green chillies, frying for 10 seconds.
- Add the cabbage, capsicum, black pepper powder, vinegar, chilli sauce, soy sauce and salt. Sauté for 5 minutes.
- Add the boiled rice and chicken, mixing well and cooking for a further 10 minutes on a low heat. Then remove from heat and prepare to serve.
- To prepare the barbecue sauce, in a bowl combine the mayonnaise, chilli sauce, soy sauce, vinegar, salt, black pepper powder and chilli flakes. Mix well.
- Serve boiled rice and chicken together with barbecue sauce.
Storage: Barbecue chicken rice can be kept in the refrigerator for 1 day. However, the barbecue sauce should be prepared fresh.
Nutritional information
Per serving:
Calories - 160kcal
Fat - 2g
Carbohydrate - 20g
Protein - 7g
Sodium - 400mg
Sugar - 0.3g
Fibre - 1.8g
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