Black rice and chicken

The science of eating well: exotic, healthy, quick and delicious recipes.

Usually when people think of black rice—or purple rice as it’s often called—they think of sticky rice desserts. But black rice can be used in any dish that calls for rice. I use long grain black rice because it’s slightly healthier than its short grain cousin (which is mostly used in “sticky rice” dishes).

Long grain black rice is very heart healthy. One reason is that it contains anthocyanins. These are pigments found in a variety of blue and purple foods, and they help to protect your cells against damage. They can also reduce inflammation and thus reducing the risk of cardiovascular conditions. And it has lots of antioxidants.

If using the log grain black rice as a substitute for white rice, just cook it in the same way as you would the white variety. One cup of black rice to 2¼ cups of water. Bring to the boil and simmer until all the water has evaporated. It takes a bit longer to absorb the water—about 30 minutes instead of the 20. But it’s as simple as that. Most people add a teaspoon of salt, but I don’t see the point.

This recipe can be made as a side dish without the protein, but I’ve made it into a great main course by adding chicken. However, you can use any protein. I have not tried tofu, but fungus-based substitute meat works fine, if you skip the initial chicken cooking phase, or seafood (also skip this stage if you’re using precooked prawns).

As a main, it’s one of Alicia’s favorite dishes. Peas go beautifully as an accompaniment.

‍Ingredients

• 200 gms chicken breast, chopped bitesize, substitute meat bits or seafood. 200 cal
• 2 tblsp diet olive oil spread
• 1 cup long grain black rice
• 2 small thinly diced onions
• 2 tblsp light soy sauce
• 1.5 cups salt-reduced chicken stock
• 10 gms slivered almonds

‍Directions:

1. Melt butter in a saucepan over medium heat.
2. Add black rice, onion, and almonds; cook and stir until lightly toasted, 5 to 10 minutes.
3. Add chicken (or other protein—not meat substitute or cooked prawns yet). Cook till chicken is light brown on both sides, tossing frequently. About 5 minutes.
4. Add chicken stock; bring to a boil. If using substitute meat, or pre-cooked prawns add now.
5. Reduce heat to low, cover, and simmer until rice is tender and liquid is absorbed, 25 to 30 minutes.

‍Yield: 4 servings

‍Energy: 1400 kJs (350 calories) per serve