FLAVOURFUL CHICKEN AND RICE

FLAVOURFUL CHICKEN AND RICE

INGREDIENTS

Seasoning Blend

• 2 teaspoons paprika
• 1 teaspoon dried parsley
• 2 teaspoon dried thyme
• 3/4 teaspoon garlic powder* leave out if you need to keep this low FODMAP
• 2 tablespoons | 28 grams brown sugar
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon sea salt

Other Ingredients

• 2 tablespoons | 30 ml olive oil
• 2 large boneless, skinless chicken breasts cut in half length wise
• 1 cup | 200 grams white rice, uncooked
• 2 cups | 480 ml low sodium chicken stock (use a FODMAP friendly stock if necessary)
• 2 tablespoons | 30 ml lemon juice
• cilantro or parsley for topping

  

INSTRUCTIONS

1. Add all of the spices to a small bowl and whisk to combine. Set aside two tablespoons of the spice blend for rubbing on the chicken and the remaining spice blend for cooking with the rice.
2. Place the chicken breasts between two pieces of plastic cling wrap and pound them down to make them even in thickness. This will help the chicken cook evenly and make for more tender chicken. Once flattened, rub two tablespoons of the spice blend over all sides of the chicken
3. Heat 1 tablespoon of the oil in a large skillet over a medium high heat on the stove. Add the chicken breasts and cook each side for 5-7 minutes or until browned on each side.
4. Remove the chicken from a skillet and set aside on a plate. The chicken doesn't need to be fully cooked yet because you'll be returning it to the heat shortly.
5. Turn the heat down to medium-low. Add another tablespoon of oil to the pan. Stir in the uncooked rice along with the chicken stock, 2 tablespoons of lemon juice and the rest of the spice blend. Cook a minute. 
6. Carefully add the chicken back into the skillet, cover with a fitted lid and simmer for 20 minutes until the liquid is almost absorbed.
7. Garnish with freshly chopped herbs and serve.