Food Wisdom

korean-style chicken and rice

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Sometimes I find food that is meant to be “good for you” can be a bit boring.  There’s no reason why healthy food should lack in taste. This chicken and rice dish is simple, healthy and definitely not dull. It’s full of fragrant asian flavors with its pickled vegetables and ginger infused rice.  To make it vegan, swap out the chicken for some grilled firm tofu. Bon appétit and happy new year!

Serves 4-6.
Ingredients:
ginger rice:
2 tbsp coconut oil
1 large onion, finely chopped
3 cloves of garlic, finely chopped
4cm piece (20g) ginger, peeled and finely grated
1 1/2 cups brown rice
2 1/2 cups chicken stock
2 cups shredded chinese cabbage

pickled vegetables:
1/2 cup rice vinegar
1/4 cup caster sugar
2 tsps sea salt
3 carrots, peeled and thinly sliced
4-5 small cucumbers, thinly sliced

2 x 180g chicken breast fillets

chilli soy dressing:
1/2 cup tamari or soy sauce
3cm piece (15g) ginger, peeled and finely grated
3 tsps toasted sesame seeds
2 tsps sesame oil
1 long red chili, deseeded and finely chopped

garnish:
1/4 cup coriander leaves, stems removed
3 spring onions, finely sliced

Preparation:
Heat the coconut butter in a large saucepan until melted. Add the onion, garlic and ginger and cook for 3-5 minutes until softened. Add the rice and cook stirring for 1 minute until the rice becomes translucent. Add the stock, reduce heat to low and cover with a lid. Cook for about 15-20 minutes until the stock is absorbed. Take pan off the heat and stir in the cabbage. Cover and let stand for 5 minutes.

While the rice is cooking, make the pickled vegetables. Place the vinegar, sugar and salt in a non-metallic bowl. Whisk together until the sugar is dissolved. Add the carrots and cucumbers. Toss to combine. Set aside to marinate for about 5 minutes, then drain and set aside.

To make the chilli soy dressing, combine the tamari (or soy sauce), ginger, sesame seeds, oil and chilli. Set aside.

And lastly, grill the chicken over medium heat for 5-8 minutes on each side (depending on the thickness of the fillets) until cooked through. Cool slightly before shredding. Add to the rice/cabbage mixture. Serve with coriander, spring onions, chilli soy dressing and the pickled vegetables you made earlier.

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