Green Tea–poached Asian Craven With Lemongrass And Blooming Onion And Amber Rice
Green tea, affluent in antioxidants, is one of the 10 Foods That Love Your Heart (February 2008). Here, it imparts a attenuate yet characteristic acidity to both rice and craven (and creates a admirable borsch for the dish). Don't anguish if some of the tea leaves escape from the accoutrements into the liquid—they just add to the acidity and rustic actualization of the dish.
Ingredients
6 cups water
6 blooming tea bags
1 teaspoon vegetable or canola oil
1 cup amber rice (basmati is added aromatic, but any amber rice will do)
4 4-inch pieces of lemongrass taken from the basal of the stalk
2 breach skinless craven breasts on or off the cartilage (4 halves)
1 red pepper
2 carrots
4 bounce onions
1 teaspoon red pepper flakes
1 tablespoon low-sodium tamari
1 agglomeration of cilantro leaves, chopped (optional)
Directions
- Accompany 6 cups of baptize to a boil. In a large, heatproof pitcher, beverage 6 accoutrements of blooming tea with the water. Let the tea abrupt for a minimum of 10 minutes, up to 30 minutes. This is your poaching and rice affable water.
- Heat the oil in a bucket and add rice. Coat the rice with the oil and acquiesce it to acknowledgment for a minute or two. Add two cups of blooming tea and two stalks of lemongrass, accompany to a boil, again anon accompany the borsch down to a simmer, awning the pan, and let it baker until rice is done, about 45 minutes.
- Abode the actual 4 cups of tea in a high-sided sauté pan and put the craven breasts in the liquid. Add the blow of the lemongrass.
- Appropriate the craven for about 30 account over a low blaze (chicken on the cartilage may yield hardly longer, up to 40 minutes). When the craven is done, abolish it from the borsch with tongs and abode on a bowl until air-conditioned abundant to handle. Shred the craven and abode it aback in the borsch with the pepper, carrots, bounce onions, and pepper flakes. Add the tamari and appropriate for addition 3 to 4 account until the vegetables are brittle tender. Add the chopped cilantro.
- Serve the craven and vegetables over the amber rice, spooning some of the borsch over it.
For added advice on heart-healthy foods, see the February 2008 affair of Natural Health.
Nutrition Facts
Per serving: 248 calories, 3 g fat (0.6 g saturated), 29 g carbohydrates, 25 g protein, 3 g comestible fiber, 200 mg sodium (9% Daily Value).