The tantalizing Coconut Lime Grilled Chicken and Rice dish presents a picturesque blend of succulent grilled chicken, fragrant rice, and an abundance of fresh mint and cilantro, all crowned with a rich drizzle of creamy coconut lime sauce that tantalizes the taste buds.
About Coconut Lime Grilled Chicken and Rice Recipe:
As we delve into this culinary adventure, we embark on a journey where grilled marinated chicken, fluffy rice, and aromatic herbs converge, culminating in a decadent finish with a lavish drizzle of bold and flavorful coconut lime sauce that leaves an unforgettable impression on the palate.
While chicken may not typically be a preferred choice, this sauce-infused creation, brimming with herbs, offers a delightful twist that captivates even the most discerning palates.
As we embrace the season of outdoor escapades, the meal plan is curated to celebrate the joys of basking in the sunshine. With winter looming, this dish serves as a beacon of summer flavors, beckoning us to relish every bite under the open sky, especially when it boasts an abundance of fresh herbs.
Purpose:
This recipe Coconut Lime Grilled Chicken and Rice serves a dual purpose: to lift spirits with its sunshine-infused flavors and to provide the perfect canvas for the exquisite coconut lime sauce, boasting zesty, salty, and herbaceous notes.
The coconut lime sauce, crafted with coconut milk, lime juice, zest, fish sauce, and aromatic herbs, exudes unparalleled excellence. However, it’s essential to note that the sauce’s consistency may vary, influenced by factors such as coconut milk quality and lime sauce quantity. Thus, it’s advisable to start with the specified measurements and adjust as needed.
Elevating the classic combination of chicken and rice to new heights, this dish promises a symphony of flavors that captivates with every bite. Whether it’s the tantalizing char on the chicken, the refreshing squeeze of lime, or the warm, sticky rice complemented by the tangy coconut lime sauce, this meal embodies the essence of summer—bright, fresh, and profoundly satisfying.
So, let’s dive in and savor every moment of this culinary delight that promises to elevate your dining experience to new summertime heights!
Coconut Lime Sauce Ingredients:
- Juice and zest of 2-3 limes (approximately 1/4 cup)
- 4 tablespoons fish sauce
- 1/2 cup full-fat coconut milk (solid / creamy part from a can for a richer sauce)
- 2 tablespoons brown sugar
- 2 tablespoons lemongrass paste (or freshly grated lemongrass, if available)
- 1 jalapeño pepper, seeds and ribs removed
- 2 cloves garlic
- Small bunch of fresh cilantro
- Small bunch of fresh mint
Other Ingredients:
- 2 lbs. boneless skinless chicken thighs
- 3 cups uncooked rice
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Instructions to Cook Coconut Lime Grilled Chicken and Rice:
- Prepare the Sauce:
Combine all sauce ingredients in a food processor and pulse until smooth.
- Marinate the Chicken:
Pour half of the sauce over the chicken and let it marinate for 30 minutes while you prepare the rice.
- Grill the Chicken:
Preheat a grill or grill pan to medium-high heat. Grill the chicken on both sides until browned and fully cooked, about 4 minutes per side. Let it rest for a few minutes.
- Assembly:
Serve the grilled chicken with rice and vegetables, and drizzle with the remaining sauce.
Notes:
- Sauce Consistency:
The thickness of the sauce may vary depending on the coconut milk used. You can adjust the creaminess by adding more of the solid part of the coconut milk.
- Vegetarian / Vegan Option:
Substitute 1-2 tablespoons of soy sauce for fish sauce and serve the sauce on pan-fried tofu.
In this Thai-inspired recipe for dinner, the prep time is 20 minutes, followed by a 20-minute cook time using the grilling method.
Serves 4
Calories Per Serving: 366
Nutritional Information:
Coconut:
Coconut is a nutritious fruit that offers a range of health benefits due to its unique composition.
Nutrient Content of Coconut:
Protein and Fiber:
Coconut contains protein and fiber, essential for various bodily functions including muscle maintenance and digestive health.
Essential Minerals:
Coconut is rich in essential minerals such as iron, manganese, copper, and magnesium, which are vital for overall health and well-being.
Nutritional Profile (1 cup of fresh, shredded coconut):
- 283 calories
- 66 grams of protein
- 8 grams of fat (predominantly saturated fat)
- 2 grams of carbohydrates
- 2 grams of fiber
- 98 grams of sugar
- 64 grams of vitamin C
Health Benefits of Coconut:
- Medium-Chain Fatty Acids:
Despite its high saturated fat content, coconut contains medium-chain fatty acids that metabolize differently from long-chain fatty acids found in animal fats. Research suggests that medium-chain fatty acids may improve brain function and cholesterol levels.
- Traditional Medicinal Uses:
Historically, coconut has been used in traditional medicine to counteract poisons, ease inflammation, kill bacteria, treat diarrhea, kidney diseases, reduce pain, and address menstrual issues.
- Scientific Research:
Studies have demonstrated various health benefits of coconut, including pain and inflammation reduction, antidiabetic effects, and blood pressure reduction in animal models. Coconut extracts have also shown antimicrobial properties against bacteria, fungi, and viruses in lab tests. Additionally, coconut endocarp and virgin coconut oil exhibit high antioxidant activity, helping to combat harmful molecules in the body.
While coconut offers promising health benefits, further research is needed to validate its effects in human studies. As part of a balanced diet, incorporating coconut in moderation can contribute to overall health and well-being.
Rice:
Rice offers a multitude of health benefits compared to its white counterpart due to its intact bran layer, which contains essential nutrients and fiber. Here’s a breakdown of the benefits:
- Diabetes Control:
Brown rice has a lower glycemic index (GI) compared to white rice, which means it doesn’t cause blood sugar levels to spike as rapidly. This makes it particularly beneficial for individuals with diabetes as it helps regulate blood sugar levels.
- Heart Health:
Brown rice is a whole grain rich in fiber, which helps lower cholesterol levels and reduces the risk of heart disease and stroke. Additionally, the vitamins and minerals in brown rice contribute to overall cardiovascular health.
- Cancer Risk Reduction:
Brown rice contains antioxidants called phenolics, which help reduce the risk of cancer by neutralizing free radicals that can damage cells. The bran layer of brown rice contains these beneficial phenolics, which are lost during the processing of white rice.
- Digestive Health:
The insoluble fiber found in brown rice promotes regular bowel movements, prevents hemorrhoids, and improves bowel control. Being gluten-free, brown rice is suitable for individuals with celiac disease who may have difficulty digesting gluten-containing grains.
Nutrition:
Brown rice is rich in essential vitamins and minerals such as Vitamin B1 (thiamine), Vitamin B6 (pyridoxine), magnesium, phosphorus, selenium, and manganese. These nutrients play vital roles in various bodily functions and contribute to overall health and well-being.
Nutrient Comparison:
Compared to white rice, brown rice provides similar calorie content but contains significantly more fiber and slightly more protein. A half-cup serving of brown rice typically contains 108 calories, 3 grams of protein, 1 gram of fat, 22 grams of carbohydrates, and 2 grams of fiber, with no added sugars.
Incorporating brown rice into your diet as a healthier alternative to white rice can offer numerous health benefits and contribute to overall well-being.
Chicken:
Benefits of Chicken:
Complete Protein Source:
Chicken meat provides all nine essential amino acids, making it a complete protein. These amino acids are vital for cell growth, repair, and maintenance, supporting various bodily functions.
Essential for Bodily Functions:
Protein from chicken plays a crucial role in blood clotting, vision, immune response, fluid balance, growth, development, and the production of hormones, antibodies, and enzymes.
Nutrient Variability:
The protein content in chicken varies depending on the cut. For example, chicken breast offers approximately 26 grams of protein per 3-ounce serving, while other cuts like wings, thighs, or drumsticks provide around 20 grams.
Nutritional Content:
- Chicken is a rich source of protein, offering all essential amino acids necessary for optimal health and well-being.
- The protein content varies depending on the cut, with chicken breast being particularly high in protein.
- Chicken is also a good source of various vitamins and minerals, including B vitamins (such as B6 and B12), iron, zinc, and selenium.
Incorporating Chicken into Your Diet:
- Choose Lean Cuts:
Opt for lean cuts like chicken breast or skinless chicken thighs to minimize saturated fat intake.
- Healthful Cooking Methods:
Grill, bake, or roast chicken using minimal added fats or oils for a healthier preparation.
- Versatile Recipes:
Incorporate chicken into a variety of dishes, such as salads, stir-fries, soups, and sandwiches, for a delicious and nutritious meal option.
- Balance Your Diet:
Enjoy chicken as part of a balanced diet, alongside plenty of fruits, vegetables, whole grains, and other protein sources, to maximize nutritional benefits.
In summary, chicken meat is a highly nutritious protein source that offers numerous health benefits when consumed as part of a well-balanced diet. By choosing lean cuts and practicing healthful cooking methods, you can enjoy the nutritional advantages of chicken while minimizing potential risks.