There is hardly a family without recipes that include rice and chicken as the main ingredients. They are the preferred staples in most houses. The perfect balance and the delicious combination they form together are mouthwatering.
Also, rice and chicken are considered superfoods, meaning their health benefits are comparable to their taste.
Chicken: The Familiar Superfood
There is nothing new about the nutrients, and beneficial properties chicken has. But, people don’t know its exact healthy properties and how to use it properly.
Let’s start with fat; the chicken is low in fat, even more with the skin removed. It is an excellent source of niacin that regulates cholesterol. This meat is also high in magnesium, which helps in some metabolic reactions.
Now, protein; chicken is an excellent source of high-quality lean protein, particularly chicken breast. Protein is one of the most relevant macronutrients people need. It works as a building block for healthier organs like the muscles. It also helps to preserve a strong metabolism and to protect the bones.
All cuts of chicken are trans-fat-free, carbohydrate-free, and sugar-free. They are also low in sodium and contain magnesium, B6, riboflavin, thiamin, phosphorus, Vitamin B12, tryptophan, choline, zinc, iron, and copper.
Nutrition Facts
- One 3-ounce boneless, skinless grilled chicken breast contains:
- Calories: 128.
- Protein: 26 g.
- Fat: 2,7 g.
- Carbohydrates: 0 g.
- Fiber: 0 g.
- Sugar: 0 g.
- Sodium: 44 mg.
Rice: The Beneficial Staple
Rice is like the best old friend people always have in their pantries. Its valuable nutritional characteristics have been known for centuries. With its versatility and low price, this feature has strengthened its use worldwide.
Rice is a humble grain with multiple health benefits. It is cholesterol-free, sugar-free, fat-free, and sodium free. This grain helps to maintain bones, nerves, and muscles thanks to the high content of magnesium.
It also promotes the proper function of the colon and preserves the digestive system. It is a recommended food for people with celiac disease.
Nutrition Facts
A cup of cooked white rice contains:
- Calories: 242 kilocalories (kcal).
- Protein: 4.43 g.
- Carbohydrates: 53.2 g.
- Fiber: 0.56 g.
- Sugar: 0 g.
- Fat: 0.39 g.
- Sodium: 1 mg
Rice And Chicken: A Perfect Match
As you can see, rice and chicken separately have multiple benefits. When cooked together, these benefits increase exponentially.
There are countless rice and chicken recipes, for instance, cheesy chicken over rice cheesy chicken over rice, chicken and rice casserole, chicken risotto, chicken and rice soup, chicken fried rice, and chicken and coconut rice, among others.
To make the most of their nutrients, you must pair them with the proper ingredients and cook with the appropriate cooking technique. Try baking, roasting, or using instant or rice cookers.
Let’s make a delicious recipe with these superfoods.
Chicken And Rice Casserole With Cheddar
Ingredients (4 servings)
- 6 tablespoons of olive oil.
- 1 cup of chopped mushrooms.
- 1 sliced onion.
- 1 diced red pepper.
- 4 tablespoons of all-purpose flour.
- 1 1/2 cups of chicken broth.
- 1 1/2 cups of shredded Cheddar cheese.
- 1/8 teaspoon of ground black pepper.
- Salt to taste.
- 3 cups of cooked rice.
- 3 cups of cooked diced chicken.
- 1 tablespoon of chopped fresh parsley.
- 1 cup of soft bread crumbs.
Preparation
Preheat the oven to 350 °F.
- Add 4 tablespoons of olive oil to a saucepan and heat at medium temperature.
- Add onion, red pepper, and mushrooms, and cook for 5 minutes.
- Incorporate all-purpose flour and mix very well.
- Pour chicken broth and cook for 5 minutes or until the mixture thickens.
- Add half of the cheese, salt, and pepper, and cook until the cheese is melted.
- Incorporate rice, diced chicken, and parsley. Combine all ingredients.
- Grease a baking tray with olive oil. Add the previous preparation, and toss the remaining cheese, bread crumbs, and olive oil. Bake for 30 minutes.
Feature Image: Pixabay
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