Mexican Chicken & Vegetable Rice

Mexican Chicken & Vegetable Rice

  • Serves: 4 - 6
  • Prep Time: 00:15
  • Cooking Time: 00:20
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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).

Ingredients

* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 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 lge onion(s), 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, 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

Directions

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.

chicken

Choose grass fed, free-range chicken and organic if available. Chicken is a meat that gets injected with hormones to plumb it up, shop carefully. A good source of protein.

carrot(s)

This crunchy orange root vegetable is rich in beta-carotene, which is converted into vitamin A in the liver. They are good for the eyes and improve night vision. You get vitamin A and a host of other powerful health benefits from carrots, including cancer prevention, helps prevent infections and heart disease, protects teeth and gums and promotes healthier skin.

coconut oil

Coconut oil is one of the most nutritious fats to cook and bake with. Use organic extra-virgin coconut oil which is unrefined and unbleached from non GMO coconuts. Coconut oil has a high smoking point and it is slow to oxidize due to its high saturated fat content, thus, resistant to going rancid. Some studies suggest coconut oil helps with digestion, including irritable bowel, tummy bugs, candida and parasites due to this oil containing short term medium-chain saturated fatty acids (MCFAs), which is a healthy form of saturated fat.

onion(s)

In my recipes when listing onion I am referring to a brown (also called yellow) onion. Onions are members of the allium plant family which also includes garlic, leeks, spring onions and shallots. Onions are valued more for the flavour they impart in cooking than for their nutritional content. Onions are know for their antibacterial effect helping to prevent superficial infections and their sulfur compounds may block carcinogens.

garlic

Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

ginger

Ginger root is widely used as a spice but also for medicinal purposes. It is a hot spice which you will find in many commercial curry powders. It's often used to prevent motion sickness and nausea. Some studies have shown joint swelling in people suffering with arthritis experience less pain and swelling when taken daily. I like to use fresh minced ginger in my meals and dry ground ginger in baked goods.

smoked paprika

Paprika is a relative of the chili pepper. Smoked paprika is used to add a sweet mildly spicy flavour to dishes and it adds a warm natural colour. Use organic smoked paprika, my favourite brands are Simply Organic or Frontier (I purchase online at iherb).

cumin

Cumin is a medium - hot spice which blends well in curries and is the main spice in the Middle Eastern dip, hummus. It is being studied for potential anti-oxidant and anticancer effects.

coriander

Coriander is also know as cilantro. The fresh chopped green leaves in large amounts are a good source of vitamin C. The fresh leaves are an ingredient in many Indian, Thai, and Mexican dishes. They are usually tossed through just before serving as the heat can diminish the flavour. The dried fruits are known as coriander seeds, the seeds have a lemony citrus flavour when crushed. The word coriander in food preparation may only be referring to the ground seeds not the plant.

chilli powder

Chilli is the spicy fruit of plants that belong to the capsicum family. It is eaten fresh or dried. Chilli powder is dried and ground red chilli peppers. They are members of the nightshade family, Solanaceae. Red chillies contain large amounts of vitamin C and are a good source of most B vitamins, they are also very high in potassium, magnesium and iron.

tomato paste

Tomato paste is a thick paste that is made by cooking tomatoes for several hours to reduce moisture, straining them to remove the seeds and skin, and cooking them again to reduce them to a thick, rich concentrate. Purchase an organic brand with no sugar or additives - 100% tomatoes, and it's best to choose a brand in glass.

chicken broth/stock

Making homemade chicken broth is a great way to heal Leaky Gut and excellent to drink when unwell. Traditionally broth was made just from bones and simmered for hours to remove the gelatin, marrow and goodness from them. These days vegetables are also added to give extra flavour. By using a slow cooker, making your own broth/stock is so easy. As soon as a roast chicken is eaten, all the bones go into the freezer ready for the next batch of broth. If purchasing store-bought stocks, read the labels as many companies have changed the name of MSG to yeast extract. Organic or free-range brands are available. My Chicken broth recipe is on page 295 of The JOYful Table cookbook. Freeze ice block trays filled with chicken broth for when a small amount is required for a recipe. You can also use an organic concentrated bone broth paste or dehydrated chicken bone broth powder and add them to filtered water.

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

coriander

Coriander is also know as cilantro. The fresh chopped green leaves in large amounts are a good source of vitamin C. The fresh leaves are an ingredient in many Indian, Thai, and Mexican dishes. They are usually tossed through just before serving as the heat can diminish the flavour. The dried fruits are known as coriander seeds, the seeds have a lemony citrus flavour when crushed. The word coriander in food preparation may only be referring to the ground seeds not the plant.