2014 Finally arrived!
Thank goodness, as much as I like all the social events and party foods that goes with it, my body is screaming for something healthy and nutritious.
If living healthy and losing weight was on your New year’s resolution list than you will happy to know that you could expect a whole lot more healthy eating recipes from this blog in 2014. We are going big on flavour and even bigger on low-fat, healthy and much more gluten-free recipes!
Well, this is my take on my favourite healthy take away dish – Chicken strips, veg and spicy rice.
We don’t have Nando’s franchise in Bethal (hinting for someone to rescue us 😉 ) so, when the craving hits I have to make my own Chicken strips, with veg and spicy rice. My family loves it mainly because it comes with rice 🙂
Now what is better than a juicy spicy chicken breast and the comforting flavours of veggies in a lovely rich tomato relish?
Feel free to substitute the white rice for brown rice to make it even more healthier, but since it is a “Take away” I don’t mess with the originality of the recipe too much.
The spicy Rice
1 cup rice
3 ml turmeric
2,5 ml cayenne pepper
salt to taste
cook your rice as usual with the added turmeric, cayenne pepper and salt to taste.
400 g chicken breast
+- 8 tbsp of Nando’s peri – peri sauce *could use any other peri-peri sauce of your choice too.
Cut the chicken breast length ways through and marinade in the peri-peri sauce for +- 30 minutes.
1 onion ( sliced into big chunks)
2 green chillies ( chopped )
2 garlic gloves ( chopped )
1 punnet mushrooms ( quartered )
1/2 red, yellow and green pepper ( sliced into big chunks)
4 zucchini’s ( roughly sliced )
2 carrots ( peeled and sliced into rings )
5 medium tomatoes
40 g tomato paste
10 ml brown sugar
1 tbsp balsamic vinegar
salt and pepper to taste
Olive oil for frying.
In a skillet fry the onions in olive oil until soft and translucent, add the garlic and chillies and fry for another minute.
Add the mushrooms, red, yellow and green pepper and fry for another 3 minutes. Add the zucchini and carrots and fry for another 2 minutes. Add enough water (+- 200 ml) to cover the veggies and to cook them for another 5 – 7 minutes. Your carrots should still be a little crispy. pulp the 5 tomatoes in a food processor, or finely chop them and add it to your veggies with the sugar, balsamic vinegar, and salt to taste. Reduce the heat and simmer for +- 5 – 7 minutes stirring occasionally. In the meanwhile you can prepare your chicken by frying them in a little olive oil until cooked trough.
Add spoonfuls of the veggies on spicy rice, cut the chicken breast in 4 quarters and place on top.
Because chicken breasts are susceptible to drying out, they’re best cooked quickly using high heat in a skillet or frying pan. Chicken breast is a favourite of mine, not only is it a great low fat source of protein it also soaks up the flavour from herbs, spices and sauces you use for your dish.
Best of all, they are time savers in the kitchen due to the minimum time it requires to cook. Chicken breast is ideal for quick weekday suppers and lunches.