CURE-ALL CHICKEN & RICE, for dicky tummies, low-fat, easy

Easily digested, delicate, lovely chicken rice: 

Chicken Rice: Gentle comfort for the ailing AND glorious main for the robust 

'...settles the stomach, easy to digest and tasty - not in the least boring'

Chicken Rice is wholesome and sustaining; its delicate flavours soothes a dicky stomach but also delights and satisfies the healthy.  

The dish 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 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

   2 cups water or stock

   1 whole chicken, the best you can afford, backbone removed (save for stock) & 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. Put rice in a small-meshed sieve over a biggish bowl; run cold water 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.)  To begin with, the water in the bowl will be cloudy; after 3-5 mins, it should run clear.  Drain.
2. Add rice to a large pot (with a matching lid) with 2 cups water or stock and the onion; stir; place garlic & ginger on top
   
3. Bring to the boil
4. Remove skin from chicken 
5. Reduce heat to med high, put chicken flesh side down on the rice; partially cover with lid (heat & steam will cook it)
   
6. Cook until nearly all the water has gone and tiny holes appear in the surface of the rice - 15-20mins

   

   Stock Photo: Courtesy of C/Netand licensed for reuse under this Creative Commons Licence 
7. Carefully flip chicken over; with the flesh side now uppermost, scatter cauliflower around it
   
8. Line the lid with a clean tea towel, tying ends on top so it doesn't catch fire; clamp on lid - the tea towel helps grains remain separate
9. Reduce heat to low
10. After 10 mins, scatter over green beans, mangetout, broccoli or peas.  Cook until veg are are done to your liking, 3-5mins 
11. Check the chicken; there should be no pink near the breast/thigh bones
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, lightly 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 

Tip:
If you liked this you will also like Bacon Rice Supper & Flash-Fried Lamb

More chicken on NavBar/Recipes I...
More rice on NavBar/Recipes II...

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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.