No African party is complete without rice of some sort. You would find a rice dish in (almost) every African occasion, from weddings, birth day bashes, ‘born’ houses or christmas, rice in all its glory is a must-have. We Africans love our jollof/jellof, ‘fried’ rice or just plain rice and stew. It’s a staple in every household and it’s great!
There are sooo many different ways to cook rice especially fried rice and today, I am sharing my healthy recipe. By healthy I mean, with reduced oil and lean cuts of beef. If you are watching your weight, reducing calories is from fats especially saturated fats is crucial. Conventionally, fried rice is cooked with lots of assorted meats, usually the fatty cuts and a considerably large amount of oil. In this recipe, I reduce the oil quantity by 2/3 (two-thirds) and use skinless chicken breast, prawns and lots of fresh vegetables instead of fatty cuts of beef and assorted meats.
Don’t panik, this recipe tastes just as good as its conventional friend with the only difference that it is lower in fat and calories. It’s a perfectly healthy altenative to party fried rice so let’s get right into it.
- 4 handful whole grain Basmati or ofada rice
- 2 handful chicken breast without the skin
- 4 cups mixed veggies (peas, carrots, multi-colored bell peppers).
- 2 onion
- 2 tsp. thyme
- 2 tsp. curry powder
- 2 tsp. white pepper
- 2 tsp. garlic powder
- 1 scotch bonnet pepper (optional)
- 4 tbsp. extra virgin olive oil
- Chicken bouillon seasoning cube
- Sea salt to taste
- Wash and par-boil rice with part of the ingredients i.e. half teaspoon curry, white pepper, garlic, thyme, pepper and bouillon cubes using 3 cups of water.
- Cut chicken into bite sizes, then marinate with the leftover ingredients.
- In a non-stick pan or pot, add oil and heat, then add onion and glaze, then add chicken and fry till almost done.
- Add rice and stir for a minute, then add veggies, taste and season if necessary. Do not overcook the veggies.
- Serve hot.