Ofada-Style Brown Rice with Ayamase (Pepper and Vegetable Sauce) and Grilled Chicken
Brown rice is a whole grain that provides more fibre and a lower glycaemic impact than white rice, which can contribute to steadier blood sugar after meals.
- Total time
- 50 min
- Serves
- 4
- Calories
- 460 kcal
- Ingredients
- 13
Ingredients
For 4 servings
Tick items off as you gather them.
Method
Cook the brown rice in the water according to package instructions, about 25 to 30 minutes, until tender. Set aside.
Rub the chicken thighs with olive oil, paprika, salt, and pepper. Grill or pan-sear over medium heat for 6 to 8 minutes per side, until cooked through.
Blend the green bell peppers and chili peppers coarsely, leaving some texture.
Heat the palm oil in a pot over medium heat. Add the chopped onion and cook for 3 to 4 minutes until soft.
Add the blended pepper mixture to the pot and cook for 12 to 15 minutes, stirring occasionally, until the sauce thickens and the raw pepper smell fades.
Stir in the seasoning cube and salt to taste.
Add the ugu or spinach and cook for 2 to 3 minutes until wilted.
Slice the grilled chicken and serve over the brown rice, topped with the pepper and vegetable sauce.
Why it can fit a PCOS-friendly week
Brown rice is a whole grain that provides more fibre and a lower glycaemic impact than white rice, which can contribute to steadier blood sugar after meals. The pepper sauce is rich in bell peppers and leafy greens, adding vitamin C, iron, and antioxidants, while grilled chicken provides lean protein. This meal fits well into a balanced lunch pattern that supports lasting fullness through the afternoon.
Calories are approximate, per the recipe as written. Adjust portions and ingredients to your needs, and check with a healthcare professional or dietitian if you follow a medical diet.
PCOS/PMOS Nutritions
Cook it, log it, see how you felt.
Find recipes and meal ideas in the app, scan food labels for a clearer breakdown, and keep meals next to your daily check-ins.
Scan with your iPhone camera
