By: Susan Joy
Here is a healthy, low-carb, grain-free Mexican Chicken Rice dish that is packed with tons of nutrition and delicious Mexican flavour.
I’ve used three different vegetables to create the rice. It’s a versatile recipe where you can also add in extra vegetables like diced capsicum or tomatoes, add extra spice or remove the chicken and use as a side dish. I love to make meals that have everything in one pot, it saves time and cleaning up. Making vegetable rice to replace grains is a great way to boost vitamins in your family’s diet and an easy way to help replace something that isn’t paleo friendly that you might be missing. (I’ve also tested this recipe with frozen riced vegetables if that’s more convenient. See notes below).
- 500g – 600g boneless & skinless chicken, thigh (cut into 2cm pieces)
- 1kg riced vegetables: 350g carrot(s), 350g cauliflower & 300g broccoli
- *(You can also use 2 x 500g bags frozen carrot, cauli, broccoli rice)
- 2 Tbsp coconut oil
- 1 large onion finely diced
- 2 tsp minced garlic
- 1 tsp minced or grated ginger
- 1 Tbsp smoked paprika
- 2 tsp cumin
- 2 tsp ground coriander
- 1/4 – 1/2 tsp chilli, powder (to your taste)
- 3 Tbsp organic tomato paste
- 1 cup chicken broth/stock
- 1 tsp sea salt, & 1/3 tsp ground black pepper
- Garnish with fresh chopped coriander, leaves
To make your vegetable rice: Chop the carrot into small chunks (approx. 2 large carrots) and add to a food processor, blitz for 6 – 7 seconds or until you have rice size pieces. Set aside in a large bowl while you make the remaining rice. Cut the cauliflower into small even size pieces (approx. 1/3 of a large cauliflower) and bliz in the food processor for 5 seconds then add to the bowl with carrots. Cut the broccoli into small even size pieces (approx. 1/2 large broccoli) and blitz in the food processor for 5 seconds or until rice-size pieces are reached then add to the bowl with the other veggie rice.
*If you choose to use frozen riced vegetables, thaw before using and reduce the chicken broth; start with 1/2 cup and add more as needed (there will be extra moisture in the bag of vegetables).
Heat a large 32cm high-sided frying pan on medium-high heat. Add the oil and cook the chicken in two batches until cooked through and golden (approximately 2 minutes each side). Remove chicken and set aside on a plate to add back later.
Reduce heat to medium and add the onion and extra oil if needed and cook for 2 – 3 minutes, stirring often. Add the garlic, ginger and spices to the pan and stir through the onion for 30 – 40 seconds.
Add the tomato paste, broth, salt and pepper to the pan and stir to combine.
Transfer the riced vegetables to the pan and stir to combine with the broth/spice mixture. Cook stirring for approximately 10 minutes or until the vegetables are soft and cooked through (you can cover the pan to reduce the cooking time).
Return the cooked chicken to the pan and stir through the vegetables. Cook for a further few minutes while the chicken heats. Check the flavour and add more chilli if required, plus add extra broth if needed.
Serve with chopped coriander leaves on top and a squeeze of lime juice.
Article supplied with thanks to The JOYful Table.
About the Author: Susan is an author of The JOYful Table cookbook containing gluten & grain free, and Paleo inspired recipes for good health and wellbeing.
Feature image: Supplied