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Chicken Lemongrass Larb

A Thai minced chicken salad cooked with fish sauce, lime, chilli, and toasted rice powder, served over brown rice with fresh coriander, mint, and shallots.

menopauseegg-freehigh-proteinred-meat-freesoy-free
45 min 5 servings medium

Why this recipe works

Chicken supplies protein, which the body uses for tissue building and repair and to maintain muscle mass. Brown rice and the herbs contribute dietary fibre (from the plant parts of this meal), which keeps bowel movements regular. The long red chillies, limes, coriander, and spring onions provide vitamin C, which contributes to the absorption of non-haem iron (the kind found in plant foods) from the mint, lemongrass, coriander, and spring onions in this dish, and also supports normal immune system function. Those same plant ingredients supply iron, which is necessary for normal oxygen transport, iron is part of the red blood cells that carry oxygen around the body, and contributes to normal energy production and the reduction of tiredness and fatigue.

Ingredients

Method

  1. Cook the brown rice: combine 400g brown rice and 900ml water in a medium saucepan. Bring to the boil, reduce to the lowest heat, cover tightly and cook for 35 minutes. Remove from heat and leave covered for 10 minutes to steam.
  2. Make the toasted rice powder: place 3 tablespoons of raw rice in a dry frying pan over medium heat. Toast, stirring constantly, for 5 to 7 minutes until golden and fragrant. Remove and allow to cool slightly, then grind in a mortar and pestle or small blender to a coarse powder. Set aside.
  3. Heat 2 tablespoons of light olive oil in a large frying pan or wok over medium-high heat. Add the lemongrass and half the sliced shallots. Stir-fry for 2 minutes until softened and fragrant.
  4. Add the minced chicken in batches, breaking it up as it cooks. Stir-fry for 8 to 10 minutes over medium-high heat until fully cooked through with no pink remaining.
  5. Remove the pan from the heat. Add the fish sauce and lime juice, stir well to coat the chicken. Taste and adjust the balance: add more lime for sour, more fish sauce for salt. Stir through most of the chilli slices, reserving a few for garnish.
  6. Stir in the toasted rice powder, the remaining raw shallots, spring onions, coriander, and mint. The residual heat will soften the fresh ingredients slightly while keeping them vibrant.
  7. Divide the cooked brown rice evenly among 5 bowls. Spoon the larb mixture on top. Garnish with reserved chilli slices, extra fresh herbs, and a lime wedge if desired. Serve immediately or cool quickly for storage.

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