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Back to Basics

Updated: May 11, 2019


Chicken thighs and Rice

PrepTime- 5mins CookingTime- 30mins


Cooking isn’t a chore and eating healthy isn’t about cutting out food groups. I’m taking it back to the basis with this recipe!!



This is a great bulk cooking meal. Dinner done the night before then you’ve got left-overs for lunch and another dinner or lunch for a different day. Plan a meal in advance and you open up more time to do more important and enjoyable things- some exercise, sit-down and catch up on your favourite Netflix show, read, destress, relax.

My motivation to prep is so that I can spend more time in bed in the mornings. Those extra minutes make a huge difference to my mood and concentration levels.



CHICKEN


  • I’M MORE OF A THIGH GIRL. Doesn’t dry out as much as the breast and it tastes better (personal option)

  • You can buy it boneless and skinless already so no need to faff about pulling chicken skin and bones

  • When you compare it with the same amount of chicken breasts, boneless chicken thighs are cheaper (a whole 20% cheaper)

However:

  • Although the skin has been removed, there are still pockets of visible fat which need removing (and this can be faff)

  • You may find a little bit of cartilage still attached to the meat. This can be a bit of a shock while you’re eating a piece and wasn't expecting to be chewing anything hard (but life will go on)

RICE

White rice often gets quite a bad rep and is seen by some health conscious people as “low quality” or is full of some super refined sugar releasing demon but it's not as bad as it's sometimes made out to be.


  • Basmati rice has a marginally lower glycemic index (GI) than plain long/short grain white rice. This means that once it has been broken down, digested and absorbed into the bloodstream, it won’t cause huge peaks then dips in blood sugar levels. Peaks followed by dips in blood sugar levels are associated with feelings like irritability, impatience, feeling lethargic and hunger.

  • For people who need to follow a reduced fibre diet for medical reasons or digestion sensitivities, basmati rice is a great alternative to brown rice

The down side is

  • It's not as high in fibre in comparison to brown rice (brown rice has almost double the amount of fibre) . But you can get fibre from other foods so it’s definitely not the end of the world.



What You will need

  • A packet of skinless and boneless chicken thighs. You can get packs from the supermarket ranging from 320g-1000g.

  • I used a 600g pack which gave me 8 pieces. 2 cooked thighs will make up 1 portion

  • Juice from 1 lemon (or a few splashes of lemon juice from concentrate)

  • A bag of basmati rice (but this can definitely be done with any rice- take your pick, or combine different ones) 60-90g of uncooked rice will make up 1 portion

  • Seasoning- be adventurous. I like to base my meats with at least 2 spices, for example, I probably used about:

  • 2- 3 tbsp paprika, 2 tsps garlic granules and 1 tspn cayenne pepper

  • Other: 1 tbsp tomato puree,

( I don’t measure seasoning so this is an estimate)


Method

  1. Remove any visible fat from the chicken thighs. Rinse in cold water and lemon juice and leave in a colander to allow the water to run off

  2. Add the chicken thighs to a container, add your spices and seasoning and stir well. Leave to marinate overnight (optional)

  3. Place thighs on a griddle pan and grill on a medium heat 15mins on each side.

  4. While the chicken is cooking, wash and cook the rice (follow cooking instructions in the packet)

  5. Serve with a simple salad or steamed veg (optional but definitely recommended)

Storage:

  • Fridge: in an airtight container for 2-3 days in the fridge max. Reheat in the microwave until rice and chicken are piling hot

  • Freezer: in an airtight container for 1 month in the freezer max. Defrost in the fridge, heat until rice and chicken are piling hot

Not that it matters because calorie counting is a chore but here’s the breakdown per portion. As long as the meal tastes good and fills you up

294kcal

12g fat

18g protein


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