Marinated Paprika Chicken Strips with Brown Basmati Rice and Thyme Carrots

23/02/2021


Recipe: Louisa Hallowes (Herbalist)

This is one of the easiest and tastiest chicken recipes.  It is full of flavours and health benefits from the herbs, garlic and lemon and it is perfect for a quick and nutritious meal.  The brown basmati rice is high in fibre and soaks up the marinade.  The carrots can be flavoured with olive oil instead of butter if you are dairy free.

Herb Benefits

Oregano – a great antibacterial and anti-viral agent that fights infections.  It's loaded with antioxidants that help prevent cell damage, and it’s an excellent source of fibre, vitamin K, manganese, iron, vitamin E, tryptophan and calcium.

Thyme – this is my favourite herb for sore throats, coughs and colds due to the antiseptic qualities of its potent volatile oils.  It also helps with poor digestion, loss of appetite and headaches.

Paprika – one real benefit of incorporating paprika into your meals is that it helps the digestive system break down food more easily.  Paprika contains capsicum which aids in gastric acid secretion.  It also helps protect against ulcers and reflux. Additionally, it has some strong anti-inflammatory powers and is high in iron.

Garlic – there are few herbs that are as well known as garlic.  It is renowned for its healing abilities and strong smell.  It has a myriad of benefits the most notable being for preventing and treating colds and flu.  Because of its antibacterial and antimicrobial properties, it can reduce the severity of colds, break up lung congestion and even alleviate ear infections.  Garlic is also well known for its positive effects on heart health and type 2 diabetes.

Parsley – this common kitchen herb is packed with vitamin C and other nutrients.  It is known to help with bad breath due to its connection with improving digestion.  It is also used medicinally for urinary infections because of its diuretic effects and heart health due to its high content of vitamin K1 and folate.

Ingredients

  • 2 skinless chicken breasts cut into 1-inch strips

  • 1 tablespoon olive oil

  • 1 tsp fresh/dried oregano leaves

  • 1 tsp fresh/dried thyme and some extra for the carrots

  • 1 tsp smoked paprika

  • Salt and pepper

  • 3 cloves garlic, minced

  • 2 tablespoons lemon juice

  • 180g Chanternay carrots or medium carrots sliced into 10mm rounds

  • A knob of butter

  • 100g brown rice

  • 125 ml water

Garnish

  • 1 tsp fresh parsley, chopped

  • Lemon slices 

Method: 

  1. In a bowl, season chicken strips with oregano, thyme, smoked paprika, salt, pepper and garlic.  Add the olive oil and lemon juice and toss everything well.

  2. Cover and marinate overnight or for at least 2 hours in the fridge.

  3. Place the chicken strips in a piece of foil large enough to shape into a parcel.  Pour over the marinade and seal up the foil before placing it in the Rice Tray.  

  4. Put brown rice into a Small Pot and cover with water and stir.

  5. Place carrots in the other Small Pot.  Sprinkle with a couple of pinches of thyme and a knob of butter.

  6. Place the Rice Tray into the Rear Container. Position the Dividing Wall in the Front Container.  Place the rice Small Pot into the left-hand side of the Front Container and the carrot Small Pot into the right-hand side of the Front Container. Cover both containers with the lids. 

  7. Set the time for the chicken using the poultry preset (28 minutes) and adjust to 23 minutes. Set time for the rice using the rice preset (40 minutes) .Set time for the carrots using the root vegetables preset (28 minutes) and adjust to 26 minutes.  Press the Start/Pause Button.

  8. Serve with a sprinkling of parsley and lemon slices.

 

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