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Jollof Rice with Balsamic Chicken

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: Serves 4
  • Category: Lunch/Dinner
  • Method: Stove
  • Cuisine: Fusion
  • Diet: Diabetic

Description

Tasty, low glycemic jollof rice with balsamic chicken and steamed greens


Ingredients

Scale
  • 200g tenderstem broccoli, steamed
  • 200g green beans, steamed
  • 200g cherry tomatoes, halved (optional)

For the jollof rice

  • 200g basmati rice
  • 2 ½ tablespoons tomato puree
  • 2 tablespoon olive oil
  • 1 small bay leaf
  • 1 chicken stock cube
  • 1 teaspoon smoked paprika
  • 1 red chilli, finely chopped
  • 1 large garlic clove, finely chopped
  • 1 large shallot, finely chopped
  • Salt and pepper, to taste

For the chicken

  • 4 medium chicken breasts, diced
  • 2 tablespoons wholegrain mustard
  • 4 tablespoons balsamic vinegar
  • 4 teaspoons olive oil
  • 1 teaspoon honey (optional)
  • 1 teaspoon garlic powder
  • 2 large spring onions (scallions), chopped

Instructions

  1. Rinse the rice under cold water until the liquid turns clear.
  2. Heat olive oil in a large saucepan, then fry shallots until softened.  Add bay leaf, garlic, tomato puree, chilli and paprika.  Fry for 2-3 minutes without burning, then add the stock cube and rinsed rice.  Season with salt and pepper if needed.
  3. Stir well to combine, then flatten the surface of the rice.  Add warm water to the pan to cover the rice by about one inch.  Bring to the boil, then turn the heat down to a simmer.  Place tin foil over the pan and put the lid on.  Cook on a simmer for around 20 minutes or until the liquid fully absorbs.  If the rice is not tender enough, keep adding small amounts of water until the rice is cooked, then set aside.
  4. While the rice is cooking, combine mustard, balsamic vinegar, honey, garlic powder, salt and pepper in a medium boil.  Heat oil in a large saucepan, then fry spring onion for around 30 seconds.  Add chicken breast and fry for 3 minutes.  Stir in the mustard sauce and keep frying on medium heat, turning frequently, until the chicken is browned.  Season with salt and pepper if needed.  You may find it easier to fry the chicken in batches to prevent stewing.  If frying in batches, allow one teaspoon of olive oil per person.  Set aside and keep warm.
  5. Divide the jollof rice, balsamic chicken, steamed green vegetables and cherry tomatoes (if using) between four bowls.  Sprinkle chilli flakes for extra heat if desired; enjoy!

 


Notes

Swap chicken stock with vegetable stock and use tofu, tempeh, quorn, seitan or any other plant-based alternative to make the recipe vegan


Nutrition

  • Serving Size: Per serving
  • Calories: 534
  • Sugar: 9.6g
  • Sodium: 336mg
  • Fat: 15.9g
  • Saturated Fat: 2.6g
  • Unsaturated Fat: 13.3g
  • Trans Fat: 0.04g
  • Carbohydrates: 50g
  • Fiber: 6.9g
  • Protein: 49g
  • Cholesterol: 113mg

Keywords: Jollof rice, balsamic chicken, low glycemic, low GI

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