Food Myths Busted
The Truth About Our Diet
Home      Steamed Chicken Rice
Sign up below for our free newsletter
Name: *
Email: *
Steamed chicken rice
Serves 4
This is a great and easy way to have chicken without roasting or excessive cooking. This method involves steaming the chicken in a little water, then cooking the rice in chicken stock. Rice has a high GI. Adding fat from the chicken stock to rice reduces the Glycemic response, but the combination of fat with fat-storing carbohydrate like rice, programs the body to store the food in the fat cells. Therefore to reduce the glycemic response of rice, make sure therice is not "sticky" variety but instead use the Basmati variety for instance. Garlic contains two main medicinal compounds: allicin anddiallyl sulphides, which can help boost the immune system and fight off cancer. One of the active compounds in ginger, gingerol, may help to suppress tumour growth and tumour blood supply and can kill cancer cells.
Although sesame seeds are high in fat and should be consumed in moderation, they can serve as a great source of manganese and copper, of highly absorbable calcium, Vitamin E and dietary fiber. Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis. Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams).Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.
In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to havea cholesterol-lowering effect in humans, and to prevent high blood pressure.Sesamin has also been found to protect the liver from oxidative damage. Sesame seed oil has been used as a healing oil for thousands of years as it is naturally antibacterial, antiviral and a natural anti inflammatory agent.Despite sesame oil's high proportion (41%) of polyunsaturated (omega-6 fattyacids), it is least prone, among cooking oils with high smoke points, to turnrancid when kept in the open. This is due to the natural antioxidants present in the oil. There are many variations in the colour of sesame oil:cold-pressed sesame oil is almost colourless, while Indian sesame oil is golden and Chinese sesame oil is commonly a dark brown colour. Light sesame oil has a high smoke point while heavy (dark) sesame oil (from roasted sesame seeds) has a slightly lower smokepoint and can be used for stir-frying of meats or vegetables. Cold pressed sesame oil has less flavour than the toasted oil, since it is produced directly from raw, rather than toasted seeds but cold press is best.


1 whole chicken, approximately 2-3 kg, preferably free range and corn fed

2 pips garlic, peeled and crushed (leave a few minutes after crushing to allowfor the enzymes responsible for the formation of the biologically activecompounds to work)

1 tbsp light sesame oil, cold pressed if possible

1 inch grated fresh root ginger, reserve juices

1 sprig spring onions, roughly chopped

1 cup rice, washed and drained well

1/2 cup water



Placethe washed chicken in a large pot and add ½ cup water. Add garlic cloves,sesame oil, ginger and spring onion. Cover and place pot over a high heat until boiling then reduce the heat and cook gently for at least 40 min. Take off heatand DO NOT OPEN LID. Leave for at least ½ hour to allow the chicken to cook completely in pot.

Remove chicken into a serving dish and keep in a warm place. There should be at least 1 cup of stock left in the pot. If you have a rice cooker, place rice and stock into rice cooker with additional ½ cup water and a little salt to taste. Cook rice as instructed and turn off rice cooker as soon as cooking process is done.This prevents sticking of rice to the bottom of the rice pot.

If  cooking in the same pot as used to cook the chicken, just add rice and a littlesalt to the pot with the additional ½ cup water. Cook until boiling over high heat then reduce heat to lowest and allow rice to steam for approximately 15min. Try not to open the cover too often as this will let steam escape and ricewill not cook well. Leave the rice to rest for at least 5 min before serving

Cut up the chicken and serve with the rice.  Serve with wedges of freshly cut cucumber or some green salad.

If you fancy, for the adults, serve with a ginger and lemon sauce. To make this sauce you need a 2 inch root ginger and 1 fresh green chilli. Finely grate these together and add the juice of ½ lemon and a little salt.