TUMMY CURE RICE & CHICKEN, low-fat, mild, versatile

Easy, mild, lovely chicken rice soothes after tummy troubles AND provides  a flavoursome main course ...

Chicken Rice: gentle comfort for the ailing AND gloriously savoury main course
(here with hoisin sauce) 

It's easy to go overboard with rich foods in the summer.  We in the UK still think summers will be short and sweet; outdoor dining is something to be indulged in - big time - whether in someone's home or dining out.  We pile on the barbecued meats and sample loads of tempting salads and creamy treats.

The prolonged heat wave, however, has weakening some immune systems.  A fair few are suffering from gastric flu or food poisoning, their bodies weakened from nausea but clamouring for solid nourishment. 

This recipe from 67goingon50 was created for just such an occasion.  Chicken Rice is wholesome and sustaining; its delicate flavours soothe and comfort a dicky stomach but also satisfy healthy appetites.  

Ailing cooks won't have to put in much effort for the dish; it pretty well cooks itself.  It can be served as it is but a trio of piquant sauces, served on the side, enlivens the dish for those who are strong and healthy.

For singletons, leftovers are easily portioned up and frozen.

Brown rice is best for this dish; the high fibre content is beneficial to the gut.

Cost: £5 to £10, depending on the chicken
Feeds: 4

Ingredients:
   1 cup brown rice
   2-3 cloves garlic, unpeeled
   2 x 1/4 inch slices fresh ginger, peeled

   1 whole chicken, the best you can afford, backbone removed & breast flattened OR 4 chicken quarters
   med onion, pref red but white will do, finely diced

   couple of handfuls small cauliflower florets
   generous handful green beans or mange toute, string removed

  Garnish: small dish each of
      reduced salt soy sauce
      oyster or hoisin sauce
      ginger-scallion sauce

Method:

1. Place rice in a sieve over a biggish bowl; run cold water from the tap over it, making sure all the grains are wet.  (If the grains aren't wet, they will float to the top and down your drain. Not good.)  Let the water run over the rice until it runs clear, say 5 mins
2. Add rice to a large pot with 2 cups water or stock and the diced onion; stir; place garlic & ginger on top
   
3. Bring to the boil
4. Remove skin from chicken 
5. When water is boiling, turn heat down to med high, place chicken flesh side down on the rice -  it will begin to cook in the heat & steam from the rice
   
6. Partially cover with a lid; allow rice to bubble gently until nearly all the water has gone and holes start appearing in the surface of the rice - it will take 15-20mins 

   

   
   

7. Carefully flip chicken over; the flesh side will now be uppermost; scatter over cauliflower florets
   
8. Cover with a lid lined with a clean tea towel - this helps grains remain separate.  Reduce heat to low
9. After 10 mins, scatter over green beans, mangetout, broccoli or peas
10. Cook until veg are al dente, 5-10 mins 
11. Check the chicken; there should be no pink inside
12. Place veg and chicken in a dish; cover & keep warm 
13. Remove garlic and ginger from rice (they should be easy to find)
14. Break up the chicken; serve alongside rice and vegetables
15. Serve with sauces on the side.  

Comments:
'After a week with gastric something-or-other, I was weak and very empty.  I could prepare this in stages, resting in between.  The rice ended up beautifully moist and delicately flavoured with ginger, garlic and chicken.  Though really comforting and easy to digest, it wasn't in the least boring.  Definitely one for the 'ill and infirm.'  Retired writer 

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This recipe has  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.