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A protein-packed and filling bowl made with basmati rice, chicken or tofu, and vegetables, with a creamy sauce made from crunchy peanut butter. Lactose-free and optionally low FODMAP if compatible ingredients are chosen.
Cook the basmati rice following the package instructions and let it rest.
Cook the chicken (diced or sliced) in a pan with a drizzle of oil until fully cooked; if using tofu, sauté it in the pan until golden.
Cut the zucchini and carrots into julienne strips or cubes and quickly sauté them in a pan until tender but still crisp.
Prepare the sauce: place the crunchy peanut butter in a bowl, add lime juice and a pinch of salt, then emulsify with a little water at a time until you get a dressing-like consistency.
Assemble the bowls in 2 containers: divide the rice, add the protein (chicken or tofu), distribute the vegetables and dress with the peanut sauce.
If desired, store in the refrigerator and consume within 3 days; add the sauce only when ready to eat to keep it crisp. (Low FODMAP option: make sure the peanut butter and the other ingredients are compatible and use moderate portions.)
Pan
Pot for the rice
Bowl for the sauce
Airtight containers
Store in the refrigerator in airtight containers for up to 3 days. Reheat the rice and protein before eating if preferred.
Recipe designed to be high in protein and satisfying. For a lighter version, use defatted tofu or lean chicken breast. Add fresh herbs to taste (e.g. coriander) if not following a low FODMAP diet.
Italia, Lazio
| Energy (kcal) | 220.14 |
| Carbohydrates (g) | 7.25 |
| of which sugars (g) | 0.32 |
| Fat (g) | 14.81 |
| of which saturates (g) | 3.83 |
| Protein (g) | 13.93 |
| Fibre (g) | 0.64 |
| Salt (g) | 0.05 |
