Experience the tantalizing blend of succulent grilled chicken, fragrant rice, and fresh herbs, crowned with a rich coconut lime sauce that delights the senses. Embark on a culinary journey where marinated chicken, fluffy rice, and aromatic herbs converge, culminating in a decadent finish with a lavish coconut lime sauce.
Twist on Tradition with Coconut Lime Grilled Chicken and Rice:
Discover a sauce-infused creation that offers a delightful twist to the classic chicken dish, captivating even the most discerning palates with its herbaceous charm.
Seasonal Celebration:
As winter approaches, indulge in the flavors of summer with this dish, a beacon of sunshine-infused delight to be savored under the open sky, accentuated by an abundance of fresh herbs.
Dual Purpose:
This recipe serves to uplift spirits with its sunshine-infused flavors while providing the perfect canvas for the exquisite coconut lime sauce, boasting zesty, salty, and herbaceous notes.
The coconut lime sauce, crafted with precision using coconut milk, lime juice, zest, fish sauce, and aromatic herbs, exudes unparalleled excellence, inviting you to adjust its consistency to your liking. Elevate the classic combination of chicken and rice to new heights, promising a symphony of flavors with every bite, from the tantalizing char on the chicken to the tangy coconut lime sauce.
Indulge in this culinary delight that embodies the essence of summer—bright, fresh, and profoundly satisfying—elevating your dining experience to new summertime heights.
Coconut Lime Sauce Ingredients:
- Juice and zest of 2-3 limes (approximately 1/4 cup)
- 4 tablespoons fish sauce
- 1/2 cup full-fat coconut milk (solid / creamy part from a can for a richer sauce)
- 2 tablespoons brown sugar
- 2 tablespoons lemongrass paste (or freshly grated lemongrass, if available)
- 1 jalapeño pepper, seeds and ribs removed
- 2 cloves garlic
- Small bunch of fresh cilantro
- Small bunch of fresh mint
Other Ingredients for Chicken & Rice:
- 2 lbs. boneless skinless chicken thighs
- 3 cups uncooked rice
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Instructions to prepare Coconut Lime Grilled Chicken and Rice:
- Prepare the Sauce:
Blend all sauce ingredients in a food processor until achieving a smooth consistency.
- Marinate the Chicken:
Coat the chicken with half of the sauce and allow it to marinate for 30 minutes while you prepare the rice.
- Grill the Chicken:
Heat a grill or grill pan to medium-high. Grill the chicken until fully cooked and browned on both sides, approximately 4 minutes per side. Let it rest briefly.
- Assembly:
Present the grilled chicken alongside rice and vegetables, and drizzle with the remaining sauce.
Notes:
- Sauce Consistency:
The thickness of the sauce may vary depending on the type of coconut milk. Adjust creaminess by incorporating more of the solid coconut milk.
- Vegetarian / Vegan Option:
Replace fish sauce with 1-2 tablespoons of soy sauce and serve the sauce with pan-fried tofu.In this Thai-inspired dinner recipe, preparation takes 20 minutes, followed by 20 minutes of grilling.
This dish serves four people, with each serving containing 366 calories.
Nutritional Information:
Coconut:
Coconut, a nutritious fruit, boasts a variety of health advantages owing to its distinct composition.
Nutritional Content of Coconut:
Protein and Fiber:
Containing protein and fiber, coconut is essential for diverse bodily processes like muscle maintenance and digestive well-being.
Key Minerals:
With a wealth of essential minerals like iron, manganese, copper, and magnesium, coconut plays a crucial role in overall health and vitality.
One cup of fresh, shredded coconut contains 283 calories, 66 grams of protein, 8 grams of fat (mainly saturated fat), 2 grams of carbohydrates, 2 grams of fiber, 98 grams of sugar, and 64 grams of vitamin C.
Health Benefits of Coconut:
Medium-Chain Fatty Acids:
Despite its saturated fat content, coconut harbors medium-chain fatty acids that metabolize differently from animal fats’ long-chain counterparts. Studies indicate these fatty acids may enhance brain function and cholesterol levels.
Traditional Medicinal Uses:
Traditionally, coconut has served as a remedy in alternative medicine for countering poisons, reducing inflammation, combating bacteria, alleviating diarrhea, kidney ailments, pain, and menstrual issues.
Scientific Research:
Research evidences various health merits of coconut, such as alleviating pain and inflammation, exhibiting antidiabetic effects, and reducing blood pressure in animal models. Lab tests demonstrate coconut extracts’ antimicrobial properties against bacteria, fungi, and viruses. Moreover, coconut endocarp and virgin coconut oil display substantial antioxidant activity, aiding in neutralizing harmful molecules in the body.
While coconut shows promise in health promotion, further human studies are necessary for validation. As part of a balanced diet, consuming coconut in moderation can contribute to overall health and wellness.
Rice:
Brown rice presents an array of health advantages in contrast to its white counterpart, owing to its intact bran layer housing essential nutrients and fiber. Here’s a breakdown of its benefits:
- Blood Sugar Regulation:
With a lower glycemic index (GI) compared to white rice, brown rice moderates blood sugar levels more effectively, particularly benefiting individuals managing diabetes.
- Cardiovascular Health:
As a whole grain packed with fiber, brown rice aids in lowering cholesterol levels, mitigating the risk of heart disease and stroke. Furthermore, its vitamin and mineral content bolsters overall heart health.
- Cancer Prevention:
Antioxidants known as phenolics in brown rice combat cancer risk by counteracting free radicals that harm cells. These beneficial phenolics reside in the bran layer of brown rice, lost during white rice processing.
- Digestive Well-being:
The insoluble fiber in brown rice facilitates regular bowel movements, wards off hemorrhoids, and enhances bowel control. Its gluten-free nature renders it suitable for individuals with celiac disease, easing digestion.
- Nutritional Value:
Abundant in essential vitamins and minerals like Vitamin B1 (thiamine), Vitamin B6 (pyridoxine), magnesium, phosphorus, selenium, and manganese, brown rice supports various bodily functions, fostering overall health.
Nutrient Contrast:
Compared to white rice, brown rice offers similar calorie content but boasts significantly higher fiber and slightly more protein. A half-cup serving typically contains 108 calories, 3 grams of protein, 1 gram of fat, 22 grams of carbohydrates, and 2 grams of fiber, devoid of added sugars.
Incorporating brown rice into your dietary regimen as a superior alternative to white rice can yield myriad health benefits, enhancing overall well-being.
Chicken:
- Complete Protein Source:
Chicken meat stands out as a complete protein source, providing all nine essential amino acids crucial for cell growth, repair, and maintenance, thus supporting diverse bodily functions.
- Essential for Bodily Functions:
Protein derived from chicken plays pivotal roles in blood clotting, vision, immune response, fluid balance, growth, development, and the synthesis of hormones, antibodies, and enzymes.
- Variability in Nutrient Content:
The protein concentration in chicken varies with the cut. For instance, a 3-ounce serving of chicken breast yields approximately 26 grams of protein, while other cuts like wings, thighs, or drumsticks offer around 20 grams.
- Nutritional Composition:
Chicken serves as a robust protein source, furnishing all essential amino acids vital for optimal health and well-being. Its protein content fluctuates depending on the cut, with chicken breast being notably high in protein. Additionally, chicken provides an array of vitamins and minerals, including B vitamins (such as B6 and B12), iron, zinc, and selenium.
Incorporating Chicken into Your Diet:
- Opt for Lean Cuts:
Select lean cuts like chicken breast or skinless chicken thighs to minimize saturated fat intake.
- Healthy Cooking Techniques:
Grill, bake, or roast chicken with minimal added fats or oils for a healthier cooking approach.
- Versatile Culinary Options:
Integrate chicken into various dishes, such as salads, stir-fries, soups, and sandwiches, for a delectable and nourishing meal choice.
- Maintain Dietary Balance:
Incorporate chicken as part of a balanced diet, complemented by ample servings of fruits, vegetables, whole grains, and alternative protein sources, to optimize nutritional benefits.
To summarize, chicken meat serves as a highly nutritious protein source, delivering numerous health advantages when incorporated into a well-rounded dietary regimen. By prioritizing lean cuts and adopting wholesome cooking methods, you can relish the nutritional benefits of chicken while minimizing potential drawbacks.