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Stir Fried Chicken & Brown Rice

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Ingredients

Adjust Servings:
1, cut into strips Chicken Breast
1, small, diced, Red Onions
1/4, finely chopped Yellow Pepper
1/4, finely chopped Red Pepper
Approx. 6 slices of Courgette
2, chopped Garlic Cloves
1 tsp, fresh & grated Ginger
1/2, juice & rind of Lime
1/2 fresh (Or dried chilli to taste + pinch of dried cumin (optional)) Chilli
2 1/2 tsp (2 teaspoons for marinate + ½ tablespoon for frying) Olive Oil
1/2 tbsp Sliced Almonds
60g Brown Rice

Nutritional information

245g
Serving Size
417/1752
kcal/kj
49g
Carbohydrates
3.2g
Sugars
7.8g
Fat
1.2g
Saturated Fat
4.3g
Fibre
35g
Protein
0.2g
Salt

Stir Fried Chicken & Brown Rice

Features:
  • Contains Gluten
  • Contains Tree Nuts
  • Diabetic Appropriate

This is an easy cook meal with good quality protein in the chicken which slows down the absorption of the carbohydrates in the rice. The portions are easily increased and you can substitute or add vegetables, just insure that the chicken is fully cooked. The vegetables can be cooked to your liking.

  • 45
  • Serves 1
  • Easy

Ingredients

Directions

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Artisan note: It’s important to have a few recipes that can be cooked for lunch or dinner that the carbohydrate rate varies very little. For example, rice is easy to measure (I use a tea cup and know what weight of rice is in a third or half the cup, so its quick and easy) and gives consistent amounts of carbohydrates every time. It’s handy to know what a portion size looks like versus its carbohydrate content when eating away from home.

Brown rice releases its carbohydrate a little slower than white rice, so it’s a better choice. Eating rice in combination with a lean protein, like chicken, fish or lean meat and a small portion of monounsaturated (good) fat like nuts will slow the rice’s absorption rate, which will prevent surges in blood glucose levels and demand for insulin.

While not a ‘low carb’ recipe it is filling and contains no processed ingredients (like stir fry mix} which can interfere with the absorption rate of ‘good ingredients’ and therefore the body’s demand for insulin.

 

Steps

1
Done

Marinate the chicken in the juice and rind of ½ a lime and 2 teaspoons of olive oil. Set aside while preparing the veg.

2
Done

Cooking time for rice varies, so check the packet and start to cook at the same time as the stir fry if a 30-minute cook time and later if packet says a 10-minute cook time.

3
Done

Optional: dry fry the almonds in the pan until starting to brown. Remove and set aside.

4
Done

Heat the olive oil in a nonstick pan or wok. Add the onion and cook until it begins to soften, about 4 minutes.

5
Done

Add the marinated chicken and cook until there is no pink meat on the outside (approx. 15 minutes, depending on size of chicken pieces). Add the chopped pepper, garlic, chilli if using and ginger to the pan and cook alongside the chicken for about 3 minutes. Add the courgette and cook until it starts to brown.

6
Done

Drain the cooked rice, rinse with hot water, drain and place in serving bowl

7
Done

Spoon the stir fried chicken mixture beside or over the rice. Sprinkle the almonds over the chicken and serve.

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