The Geri - Chicken, mango and wholegrain rice spicy lettuce wraps |
A great low GI recipe
Serves 4
Preparation Time: 30 minutes
Cooking Time: 15 minutes
Cost per Serving: £2.09p
Ingredients
500g Uncle Ben’s Wholegrain Rice, cooked and cooled
4 chicken breasts
1 large ripe mango, peeled, stone removed and cut into chunks
1 large red pepper, deseeded and thinly sliced
4 spring onions, diagonally and finely sliced
2 tomatoes, skinned, deseeded and chopped
The finely grated zest of one lime
3 tbs of freshly chopped coriander
2 green chillies, de-seeded and chopped
30g cashew nuts, soaked in water, drained and then crushed
3cm pieces of fresh ginger, peeled and grated
½ teaspoon aniseeds, soaked in water
90ml/6 tbs calorie reduced vinaigrette
Salt and freshly ground black pepper
8-12 Whole Iceberg lettuce leaves, washed and dried |
 |
|
Method 1.Grill or griddle the chicken breasts for 10-15 minutes or until cooked
2.In a large bowl mix together the rice, mango, red pepper, chopped tomato, spring onions and 2 tbs chopped coriander
3.Place the ginger, green chillies, lime zest, remaining coriander, aniseeds and crushed cashew nuts together with the calorie-reduced vinaigrette in a jug and blitz with a hand blender. If the consistency is too thick add some of the water the cashews nuts have been soaked in
4.Pour the dressing over the rice mixture and mix well
5.Cut each chicken breasts into 5 or 6 strips
6.Divide the rice mixture into four and place in four small bowls. Place on a plate with several hot chicken strips and the lettuce leaves. Place some chicken and rice mixture into the iceberg lettuce leaves. Fold and roll the lettuce leaves up like a pancake roll
Note: Allow the cashew nuts to soak in the water for 30 minutes
|
COOK’S TIP:
‘ Flavour the vinaigrette with the curry flavour of your choice. ’ | |