Chicken & ‘rice’

I have very fond memories of my Baba’s chicken and rice – salty, savoury, garlicky, with aromas of chicken stock and roast chicken. It’s great to know that this low carb version brings back all the flavours, with extra veggies and no impact on blood sugar levels. I threw in half a grated zucchini (courgette) when I made this one.

chickenricemain

INGREDIENTS
CAULIFLOWER RICE
1 cauliflower head
1 broccoli head
1 chicken stock cube dissolved in a cup of boiled water (or 1 cup of liquid stock)
1 tablespoon of chopped fresh herbs, such as parsley, marjoram or tarragon
1 clove of garlic
Pinch of sea salt
Crack of black pepper
CHICKEN
500 grams of chicken (drumsticks, thighs or breasts)
Pinch of sea salt
Grinding of black pepper
2 cloves of garlic
1 tablespoon of fresh herbs, such as parsley, marjoram, tarragon
1 teaspoon of cumin
2 tablespoons of butter

GRATE, ADD, MIX, SPREAD, SEASON, PLACE, BAKE…
Preheat the oven to 180 degrees celcius.

Grate or blend the cauliflower and broccoli into ‘rice’, discarding the stalk. Add the cup of chicken stock, a  pinch of salt and crack of black pepper, chopped herbs, and minced garlic. Mix to combine and spread out in a roasting tray.

Wash the chicken and season with the salt, pepper, minced garlic and cumin, coating the chicken well. Place the chicken pieces on top of the cauliflower and broccoli rice and top with knobs of butter. Bake for 30 minutes or until the chicken is cooked through and golden brown. Serve with a wedge of lemon.

Chicken parmigiana

You can easily make the sauce in advance (store it in the fridge or freezer) to whip this satisfying dish up. Serve with some crisp salad on the side. 

SERVES 4

INGREDIENTS
Mozzarella cheese, for the top
Parmesan cheese, to grate on top
Fresh basil, to sprinkle on top

CRUMBED CHICKEN
3/4 cup almond meal
1/4 cup grated parmesan
Salt and pepper to taste
1 teaspoon dried or fresh herbs (optional)
1 egg with a dash of milk, whisked
500 grams chicken breast (2 chicken breasts sliced lengthways)

TOMATO SAUCE
2 cloves of garlic
2 tins of tomatoes
Splash of olive oil
Generous pinch of salt
Crack of black pepper
Sprinkling of chilli flakes
1/2 teaspoon dried oregano

To make the sauce:
PEEL, CRUSH, HEAT, ADD, SIMMER…
Peel and crush the garlic. Add a splash of olive oil and the garlic in a saucepan over medium heat, being careful not to burn the garlic. Add the tinned tomatoes, salt, pepper, chilli and oregano. Let it simmer for 30 minutes, stirring occasionally. Taste for salt, pepper and chilli according to your taste.

To crumb and cook the chicken:
SLICE, SEASON, WHISK, MIX, DIP, COAT, PRESS, FRY, SERVE…
If using chicken breast, slice them in half lengthways so they are thinner (this will help with cooking and will make your chicken go further). With the thighs, you can leave them as they are, or cut them in half to stretch them further. Wash and pat dry the chicken with kitchen towel. Lightly salt and pepper the chicken on both sides.

In a small bowl, whisk the egg and a splash of milk together and add some salt and pepper. In a plate, mix the almond meal and parmesan cheese together with the herbs if using. Dip each piece of chicken in the egg to coat, then press into the almond meal mix, coating well. Do this for each piece until they’re all coated.

Heat a pan with a generous glug of olive oil. Fry the chicken for about 10 minutes, turning a couple of times, until golden brown and cooked through. It’s a good idea to slice a piece in half to make sure it is cooked through and not pink.

To assemble:
PREHEAT, SLICE, SPOON, ARRANGE, TOP, BAKE…
Preheat the oven to 200 degrees celcius. Slice the mozzarella. In a roasting tray, spoon a thin layer of the tomato sauce on the bottom. Arrange the chicken so they aren’t overlapping. Top with generous amounts of the sauce, then a slice of mozzarella on each piece. Finish with some basil leaves. Bake for 15 minutes, or until the cheese has melted.

parm 3 parm 8parm2   parm1

Crumbed chicken

I love crumbed chicken, whether it is in a parmigiana, as a starter with dips or some fresh lemon, or a complete meal with a big salad or veggies. But when I wanted to cut down on my carb intake, this is one that I thought I had to sacrifice to eliminate the breadcrumbs. But, it’s amazing what almond meal and parmesan can do – and it really is just as good. Give it a go!

SERVES 4

INGREDIENTS
3/4 cup almond meal
1/4 cup grated parmesan
Salt and pepper to taste
1 teaspoon dried or fresh herbs (optional)
1 egg with a dash of milk, whisked
500 grams chicken breast or thighs

SLICE, SEASON, WHISK, MIX, DIP, COAT, PRESS, FRY, SERVE…
If using chicken breast, slice them in half lengthways so they are thinner (this will help with cooking and will make your chicken go further). With the thighs, you can leave them as they are, or cut them in half to stretch them further. Wash and pat dry the chicken with kitchen towel.

In a small bowl, whisk the egg and a splash of milk together with a fork, and add a crack of salt and black pepper. In a plate, mix the almond meal and parmesan cheese together with the herbs if using.

Dip each piece of chicken in the egg to coat, then press into the almond meal mix, coating well. Do this for each piece until they’re all coated.

crumbed chicken 13

Heat a pan with a generous glug of olive oil. Fry the chicken for about 10 minutes, turning a couple of times, until golden brown and cooked through. It’s a good idea to slice a piece in half to make sure it is cooked through and not pink.

crumbed chicken 11

Serve with some vegetables or salad, or with some homemade dips (such as a cool mint raita, a spicy salsa or a homemade tomato sauce). You could also turn this into a carb free chicken parmigiana by topping the prepared chicken with some homemade tomato sauce and mozzarella and baking in a 200 degree celcius oven for 20 minutes (see my recipe here).

crumbed chicken 10


Nutritional information (per serve)
Carbs 3
Fat 15
Protein 12
Calories 189