Posted on | December 22, 2016 | No Comments
Someone I know was lamenting over not being able to eat Lemon Chicken Rice any more (** as in the deep fried cutlet version smothered with goey sweet lemon sauce**) because they were changing their eating habits to be more health conscious.
My first reaction as a Health Coach is to say – of course you can still have lemon chicken rice – it’s important to feel that you’re not missing out on stuff you love and you should never feel like you’re on a diet. You just need a few little tweaks to make something kinda unhealthy into something quite good.
- 400g boneless chicken breast, cut into cubes
- 2 tablespoons soy sauce (if making this gluten-free, be sure to use GF soy sauce)
- 2 tablespoons rice wine vinegar
- 1 tablespoon olive oil
Honey Lemon Sauce Ingredients:
- 3/4 cup low sodium chicken stock
- 1/4 cup fresh lemon juice
- 3 tablespoons honey (or more/less to taste)
- 2 tablespoons cornstarch
- zest of 1 lemon
- pinch of ground ginger
- (optional: splash of tabasco for some zing)
Other stuff: lemon slices, sesame seeds (all this stuff isn’t actually necessary, it just adds to the wow factor, but can be left out and not affect the taste). Vegetables – anything is good (beans, cauliflower, broccoli etc)
What to serve this with:
Brown Rice / Red Rice / Cous Cous + vegetables – cook these separately and serve
- Combine the chicken, soy sauce and rice wine vinegar into a large bowl. Stir well and refrigerate for at least 10 minutes, or up to 8 hours.
- When you are ready to cook the chicken, drain and transfer it to a separate plate.
- Prepare the honey lemon sauce: In a separate bowl add all ingredients & mix well.
- Heat oil in large pan, add the chicken and sauté for 5-7 minutes or until it is cooked through and no longer pink inside. Transfer the chicken to a separate (clean) plate.
- Into the same hot pan, pour in the honey lemon sauce & cook over medium-high heat for 2-3 minutes, or until the sauce reaches a low boil and thickens.
- Add in all the other seasonings (tabasco, sesame seeds, salt and pepper, or extra honey or lemon.)
- Add the chicken back into the pan and toss through the sauce
NOTE: Can also be combined & cooked in oven for about 20 minutes or until chicken is cooked through.
How to serve:
The portions on the plate should follow these guidelines:
- 1/2 the plate with green leafy vegetables
- 1/4 wholegrains (about the size of your clenched fist)
- 1/4 lean protein (in this case chicken – about the size of your palm)