Chicken Satay with Coconut and Mango Jasmine Rice

 

It only takes a few key ingredients added to rice to maximize flavor and leave a lasting impression. ~ by Diane Boyd, MBA, RD, LDN

Chicken Satay with Coconut and Mango Jasmine Rice

Disclosure:  By posting this recipe I am entering a recipe contest sponsored by USA Rice Federation and I am eligible to win prizes associated with the contest. I was not compensated for my time.

March is a special month. It’s the month my colleagues and I get a little crazy… no I’m not talking March madness, I’m talking National Nutrition Month. Whoot! Whoot! Our theme this year incorporates food and behavior

Bite into a healthy lifestyle.

 Here’s my first suggestion for an improved lifestyle:

Think U.S.- Grown Rice!

Yep, that’s it. No need to make this complicated.  Rice is  nutritious, sustainable, safe, locally-grown, and GMO-free! ( Look for the “Grown in the USA Rice” label on packaging.) Rice is also gluten free and the least allergenic of all grains, making it a great option for individuals with gluten sensitivity  or intolerance.  It’s  so  versatile and  pairs well with the foods we all need to be eating more of: fruits, vegetables and lean protein. I’m  smitten with the  nutty taste of brown rice (especially in my  Brown Rice and Pumpkin Risotto).  Studies link whole grains, such as brown rice, to a reduced incidence of cardiovascular disease, diabetes and even some cancers. The rest of my family prefers white enriched rice (in dishes like my Copycat Ginger-Seasame Braised Chicken Meatballs). Here’s the good news: brown rice and white enriched rice are a desirable part of a healthy diet! Both are naturally low in sodium, cholesterol free, trans fat free, and contain only a trace of fat.

If I still haven’t convinced you to think U.S.- grown rice,  let me ask you this, ….  “faster is better, right?”  So for a fast, casual meal, use rice as the base and top with lean protein such as: chicken, fish and/or seafood, lean beef, eggs, low fat cheese, or beans (for a high quality plant based protein).   Today I’m using jasmine rice (my daughter’s favorite variety) to start the foundation of a meal that takes 30 minutes to prep and cook (not including marinating the chicken).  My inspiration for this dish came when I purchased some dried mango on my weekly trip to  Trader Joe’s. Here are the ingredients I used to  make the coconut and mango jasmine rice my family is still raving about…

ingredients for Coconut and Mango Jasmine Rice

 Dried mango gives the rice a little sweetness. Peanuts and coconut add a satisfying crunch.  Topping it off with chicken satay complements the tastes and results in a meal  that’s packed with protein, affordable, flavorful, and  worthy of a special occasion. Now that’s a real slam dunk!

IMG_1404Be sure to see the links at the bottom of my post for more ways to think U.S.-grown rice during National Nutrition Month and beyond.

Chicken Satay with Coconut & Mango Jasmine Rice (serves 4)

Serves 4     adjust servings


Ingredients

  • 1/2 cup peanut butter
  • 1/3 cup lite coconut milk
  • 1/4 cup honey
  • 5 tablespoons lime juice (2-3 limes)
  • 2 tablespoons water
  • 1 tablespoon fish sauce
  • 2 garlic cloves, chopped
  • 1 1/2 pounds chicken tenders
  • 2 green onions, thinly sliced
  • Supplies: bambo skewers

for the coconut & mango jasmine rice

  • 2 1/2 cups water
  • 1 Tablespoon olive oil
  • 3/4 teaspoon sea salt
  • 1 1/2 cups uncooked U.S.-Grown Jasmine Rice
  • 1/3 cup chopped dried mango
  • 1/4 cup chopped salted peanuts
  • 1 teaspoon lime zest
  • 1/4 cup toasted coconut flakes*

Instructions

  1. 1. Soak bambo skewers in water while prepping ingredients.
  2. 2. Add ingredients peanut butter through garlic into a food processor or blender and process until smooth. Reserve 3/4 of sauce for serving and use remainder to marinate chicken tenders for about 2 hours.
  3. 3. Preheat grill to medium high.
  4. 4. Thread  chicken onto skewers .
  5. 5. When grill is hot, (400 degrees F) place chicken on grill rack and grill 6-8 minutes per side or until chicken is beautifully charred.  Garnish chicken with green onion.
  6. 1. In a medium saucepan, bring water, olive oil and salt to a boil. Stir in jasmine rice; return to boil, stirring once. Reduce heat; simmer, covered, 15 minutes or until water is absorbed and rice is tender.
  7. 2. Stir in dried mango, peanuts, and lime zest. Sprinkle with toasted coconut.
  8. Serve chicken over a mound of rice with remaining peanut sauce on the side.
  9. * TO TOAST COCONUT:  Spread coconut flakes onto a baking sheet and bake at 350 degrees F for 5 to 10 minutes or until golden brown, stirring often.

by

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 1133kcal Calories from fat 533
% Daily Value
Total Fat 59g 91%
Saturated Fat 17g 85%
Transfat 0g
Cholesterol 70mg 23%
Sodium 1238mg 52%
Carbohydrate 114g 38%
Dietary Fiber 7g 28%
Sugars 25g
Protein 41g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g


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