faaizahsnutritionlab

you are what you eat

Chicken skewers and spiced rice

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This quick and easy recipe was super delicious andhealthy! This is what you will need:
1 cup long grain rice, boiled 3/4 way and rinsed out with cold water
1t tomato paste
Chives
Peppers, chopped into small cubes
1 carrot, cubed
Ginger garlic paste
Lemon juice
Black pepper
2 Cinnamon sticks
Cloves and elachi pods
Whole jeeru
1/2 a vegetable stock cube
1 cup boiling water

2 chicken breasts cut into chunks
1 large marrow or 3 small baby marrows, cut into thick rounds
1/2 red pepper, cut into chunks
1/2 green pepper, cut into chunks
1t chillie garlic paste
2 tablespoons fat free yoghurt
2 tablespoons freshly squeezed lemon juice

Method:
– Throw the boiled and rinsed rice back into a large pot. Add all the spices and seasonings, stir well so that the spices have coated the rice. Mix the stock into boiling water, stir well and leave aside.
– If you have available mushrooms, baby corn or sweet corn, peas, green beans and even finely chopped baby spinach to your rice. I had only the 3 vegetables available but the more vegetables you add the more nutritious your dish will be!
– Soak the skewers in water to prevent them from burning. Make the skewer sticks by alternating marrow rounds, chicken cubes and peppers. You can alternatively use mushrooms, onions, baby tomatoes or bright yellow peppers! The protein can also be varied using large prawns, beef cubes or fish pieces.
– Spray a pan with oil spray (spray and cook or any other name you like) heat the pan on medium high heat on the stove. Grill each skewer until the chicken has browned. Don’t worry if the chicken is not cooked all the way through!
– Pour the stock into the rice, and lay each browned skewer on top of the rice. Set the heat once again on medium high and close the lid. Giving the chicken sometime to cook and the rice to steam until fragrant and aromatic. While the chicken cooks, any juices from the meat will help flavor the rice too!
– Serve the skewer on a bed of spiced rice, a crunchy fresh salad and minty yoghurt. For the minty yoghurt you will need 1/2 a cup fat free yoghurt, a handful of chopped mint, grated cucumber and crushed jeeru.

Nutrition tip: salt, sodium containing products and foods, and other salted foods contribute to high blood pressure (amongst other causes). Try to cut down on your salt intake as much as you can! As you can see, since I have used stock in this recipe, I have not used any salt. I must admit, it is not a good habit to use salt and other sodium rich sauces on foods and in recipes,but seldomely used is ok. I do prefer using fresh herbs and spices to flavor foods so that I do not have to rely much on salt! Including minimal amount of salt during cooking is achievable. Slowly decrease the amount of salt you cook with and remember that salt does not give the body much besides for taste. Once you cut down on the salt in your diet, you will notice the difference and you will be able to taste the beautiful herbs and spices you have used to spice up your foods!

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One comment on “Chicken skewers and spiced rice

  1. gannonham
    August 18, 2014

    This looks yummy. I can’t wait to give it a try. Here’s the recipe to the Easy Greek Rice I make: http://sweetseatstreats.wordpress.com/2014/08/17/easy-greek-rice/#more-477

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This entry was posted on August 17, 2014 by in Rice and tagged , , , .
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