Cooking Time
50 Mins
Category
lunch
Ofada-Style Brown Rice with Ayamase (Pepper and Vegetable Sauce) and Grilled Chicken
Why it helps
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.
Ingredients
2 cups brown rice, rinsed
4 cups water, for cooking rice
4 boneless, skinless chicken thighs
1 tablespoon olive oil
1 teaspoon paprika
Salt, to taste
Black pepper, to taste
4 green bell peppers
2 fresh chili peppers (scotch bonnet or to taste)
1 small onion, chopped
2 tablespoons red palm oil or vegetable oil
1 cup ugu (fluted pumpkin leaves) or spinach, chopped
1 seasoning cube or 1 teaspoon low-sodium bouillon powder
Methods
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.