Barbecue chicken rice

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.

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

1. Soak the brown rice in water for 20 minutes.
2. 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.
3. Heat oil in a pan over medium heat. Add chopped garlic cloves and green chillies, frying until they start to brown.
4. Add 2 cups of water to the pan, along with salt. Bring the water to a boil over a high heat.
5. Once the water is boiling, add the soaked brown rice. Let the rice boil until cooked.
6. In another pan, heat oil over a low heat. Add the marinated chicken and cook for 15 minutes, stirring occasionally.
7. In a third, large pan, heat oil over a medium heat. Add the garlic paste and chopped green chillies, frying for 10 seconds.
8. Add the cabbage, capsicum, black pepper powder, vinegar, chilli sauce, soy sauce and salt. Sauté for 5 minutes.
9. 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.
10. 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.
11. 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