As the colder months approach, staying healthy is crucial, and that means fuelling our bodies to strengthen our immune system.
While salads might strike many as unappealing during this chilly season, healthy eating doesn’t have to be a drag. For those times when you’re feeling under the weather, nothing beats a warm, homemade meal. However, the idea of creating such a dish from scratch can seem challenging for some who aren’t sure where to start.
But there’s no need to worry, as social media sensation Emily English, better known as Em the Nutritionist to her fans, shares her perfect recipe to soothe those sickly days. The viral content creator and bestselling author of ‘So Good’ recommends her detox and lime chicken brothy rice, a favourite for its immune-boosting qualities.
The nutritionist suggests: “It’s the time of year that I always crave a big bowl of something resetting, and this recipe is just that. full of ginger, chilli, and zingy lime. Lots of gut-restoring nourishment but easy on the digestive system. I cook the rice in good chicken bone broth but you can just use stock.”
To prepare the nutritious treat, you will need one inch piece fresh ginger chopped, two large spring onions (plus 1 extra), 1/2 red chilli diced, two garlic cloves, one green pepper, one large carrot, 200g chestnut mushrooms, two large handfuls of shredded cavolo nero (or kale or spinach) and 120g brown basmati rice.
You will also need one litre of bone broth and one litre of chicken stock, one tablespoon of soy sauce, 1/2 tsp turmeric, two limes, fresh coriander and mint, and two chicken breasts. The dish contains 51 grams of protein and is 540 calories.
It’s the perfect dish if you are looking to detox your body – and it can be served up to the whole family. To prepare the treat, Emily explained: “In a deep pan, sauce the minced spring onion, chilli, garlic, ginger, carrot, pepper and mushrooms with a little soy sauce and crack of pepper.”
Next, cook on a medium heat for five mins. Add in the rice, mix well to coat the grains. Pour in the stock and broth, add in the chicken breasts and bring to a gentle simmer.
Then, place a lid on your cooking pot and let it simmer for 12 minutes until the chicken is cooked through. “Remove and allow to rest, continue to simmer with the lid on until the rice is done, season with any extra soy, pepper if needed,” Emily added.
She added: “Shred the chicken and add back into the pan. Add the juice of one lime, one finely chopped spring onion, one tablespoon chopped mint and two tablespoons of chopped coriander. Mix in and serve with extra limes and herbs.”