Ingredients
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1, cut into strips Chicken Breast
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1, small, diced, Red Onions
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1/4, finely chopped Yellow Pepper
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1/4, finely chopped Red Pepper
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Approx. 6 slices of Courgette
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2, chopped Garlic Cloves
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1 tsp, fresh & grated Ginger
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1/2, juice & rind of Lime
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1/2 fresh (Or dried chilli to taste + pinch of dried cumin (optional)) Chilli
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2 1/2 tsp (2 teaspoons for marinate + ½ tablespoon for frying) Olive Oil
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1/2 tbsp Sliced Almonds
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60g Brown Rice
Directions
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
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1
Done
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Marinate the chicken in the juice and rind of ½ a lime and 2 teaspoons of olive oil. Set aside while preparing the veg. |
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2
Done
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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. |
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3
Done
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Optional: dry fry the almonds in the pan until starting to brown. Remove and set aside. |
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4
Done
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Heat the olive oil in a nonstick pan or wok. Add the onion and cook until it begins to soften, about 4 minutes. |
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5
Done
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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. |
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6
Done
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Drain the cooked rice, rinse with hot water, drain and place in serving bowl |
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7
Done
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Spoon the stir fried chicken mixture beside or over the rice. Sprinkle the almonds over the chicken and serve. |
