LOW GI RICE

Fast + Healthy

Low GI Fried Rice

20-minute

Chicken

Curry with

Low GI rice

Moroccan

Chicken

with Low

GI Rice

20-minute Chicken Curry with Low GI rice

By Lyndi Cohen, Accredited Practising Dietitian and Nutritionist and SunRice Health and Wellness Ambassador

Serves 6 Cook time 20 minutes Gluten-free– nut free – high protein – low GI If you’re looking for a quick, one-pot, midweek meal – look no further than this quick and healthy chicken curry. Serve with SunRice white Low GI rice for a tasty meal the whole family will enjoy. Adding a dollop of plain Greek yoghurt before serving makes the curry extra creamy and delicious. If you prefer a mild tasting curry, be sure to use a mild curry paste – or reduce the curry paste to 1 tablespoon. Ingredients

● 1 Tbsp extra virgin olive oil ● 2 Tbsp green curry paste ● 400g chicken strips ● 250g mushrooms, sliced ● 300g snow peas ● 1 tin (400g) crushed tomatoes ● ½ cup salt reduced vegetable stock ● ½ cup tap water ● 1 ½ cups SunRice Low GI White Rice (cooked)

Method

1. In a large saucepan, add oil and half of the curry paste, and cook on high. Once hot, add the chicken strips and cook for 5-7 minutes or until cooked.

2. Add mushrooms, snow peas, tomatoes, stock and the remaining curry paste. Bring to the boil and cook for 5 minutes.

3. Serve with SunRice Low GI steamed rice and a dollop of Plain Greek yoghurt, for extra creaminess. Enjoy!

Moroccan Chicken with Low GI Rice

By Lyndi Cohen, Accredited Practising Dietitian and Nutritionist and SunRice Health and Wellness Ambassador

This easy one-pan Moroccan Chicken is an ideal healthy dinner recipe. It's quick to make, balanced and tasty so the whole family will enjoy it. It's great for meal prep or midweek meals when you crave a quick and healthy recipe. Serves 6 Cook time 25 minutes INGREDIENTS: 1 cup SunRice Low GI White Rice 1 cup salt reduced vegetable stock 1 cup tap water 1 red capsicum, chopped 1 zucchini, chopped 1 tin chickpeas, drained (400g) 2 tbsp Moroccan spice 500g chicken (thigh or breast) 1 tbsp extra virgin olive oil 1/4 cup shaved almonds 1 tbs dates, chopped (dried is fine) INSTRUCTIONS: 1. Turn on oven to 180c/356F. 2. Add the rice and the stock into a rice cooker and give a quick mix. Turn the rice cooker on 3. Meanwhile, in a large casserole dish, layer the zucchini, capsicum and chickpeas. Sprinkle vegetables with 1 Tbsp Moroccan spice. 4. Coat chicken in 1 Tbsp Moroccan spice all over. Place chicken on top of the vegetables. Drizzle with oil and add salt. Place in oven for 15 minutes. 5. Remove from oven and add almonds and dates. Return to oven for 5 minutes. 6. To serve, place rice in a bowl/plate and add chicken and vegetables on top. NOTES: You can get Moroccan spice from almost all major supermarkets. If not, this recipe will also work with other spice mixes e.g. Portuguese. You can easily make your own Moroccan spice mix. Mix: 1 tsp cumin, 1 tsp salt, 1/2 tsp cinnamon, 1/2 tsp coriander (ground), 1/2 tsp cayenne, 1/2 tsp pepper. This recipe works well with thigh or breast! If your pieces of chicken are large, it'll need to cook for longer. I simply cut mine if they are too big. This also helps with portion control. FYI: I used 400g of chicken so each piece if about 50g. The bigger the casserole dish, the more vegetables you can add! If you can, add a sliced red onion or use a bit more zucchini or capsicum to load up on the veg. Chicken stock would also work well here.

Fast + Healthy Low GI Fried Rice

By Lyndi Cohen, Accredited Practising Dietitian and Nutritionist and SunRice Health and Wellness

Ambassador

Serves 6 Cook time 15 mins Dairy-free – gluten-free This is the perfect healthy and quick meal to cook when you haven’t had time to go grocery shopping. It’s beautifully balanced with SunRice Low GI White Rice, lean protein and six serves of vegetables. With only one pan to clean up, this is an ideal Sunday evening meal that the whole family will enjoy. Tips: Improvise and use up leftovers from the fridge, and skip the chicken for an easy high protein vegetarian option like tofu. Ingredients:

● 1 tablespoon extra virgin olive oil ● 1 large brown onion ● 400g chicken stir-fry strips ● 1 cup SunRice Low GI White Rice (cooked) ● 1 cup cauliflower ● 300g tin of sweet corn kernels, drained ● 250g frozen peas ● 2 medium eggs ● 2 tablespoons tamari ● 1 tablespoon fish sauce ● ¼ cup crushed peanuts or sesame seeds, toasted (for garnish)

Method:

1. Peel onion. Chop onion and cauliflower by hand or blitz in a food processor until coarsely chopped. Heat oil in a large frying pan. Once hot, add onion and cauliflower and cook for 3 minutes.

2. Add chicken to the fry pan and cook for a further 5 minutes. 3. Add peas, corn, rice, soy sauce and fish sauce to the pan and cook for 5 minutes. 4. Crack the eggs into the frypan and stir until egg is cooked (around 1-2 minutes). Serve with

toasted crushed peanuts or sesame seeds as garnish.