Simple East Asian chicken & vegetables meal

This fulfilling dish requires just 25 minute of active time. Make sure to make enough for leftovers!

For the blood sugar control diet, RESTART, GAPS, AIP or Whole30, replace roasted cauliflower and rice with cauliflower rice.

This recipe requires soaking rice the night or morning before. Find out why grains should be soaked in the article How to prepare grains for maximum digestion and nutrient absorption and why it matters to your health.

Feel free to add some potatoes to the oven to slice and fry up the next morning for breakfast with some protein.


Simple East Asian chicken & vegetable quick meal

active time: 25 minutes
inactive time: 35 minutes

White rice

  • 2 cups white rice (i.e. basmati or jasmine)
  • 4 cups filtered water
  • ¼ cup acidic medium, i.e. apple cider vinegar, lemon juice, whey or yogurt*

The night or morning before:
Heat the water to just simmered in a pot you will be cooking the rice in. Pour in the rice with the acidic medium and stir. Cover and let sit overnight or all day.
* I prefer whey or yogurt because it has a neutral taste. The apple cider vinegar will give the rice a slight taste, but I don’t mind.

Chicken and vegetables

  • 1 chicken, cut into parts
  • 2 bunches asparagus (allow ½ bunch asparagus per person)
  • 1 head cauliflower
  • 1 red bell pepper

East Asian sauce:

  • 5 cloves garlic
  • ½ c coconut aminos*
  • 2 inches ginger, peeled and finely grated
  • 2 T toasted sesame oil
  • 1 t fish sauce
  • good pinch of red pepper flakes

*coconut aminos made by Coconut Secret is a soy-free substitute for soy sauce or tamari. You can use soy sauce or tamari, but use much less than 1/2 cup because coconut aminos is much less salty than the soy versions.

  1. Heat oven to 400° F.
  2. Mince garlic so it can be exposed to air for 10 minutes before adding to sauce.**
  3. Put chicken pieces into a large baking dish or two (I use two 9*9 inch baking dishes). Put the chicken back in the freezer to make chicken stock later or put in your next soup to add flavor, gelatin, minerals and amino acids.
  4. Wash and cut up asparagus and cauliflower into 2 inch pieces.
  5. Cut bell pepper into thick slices.
  6. Mix together all the ingredients for the sauce.
  7. Lay vegetables with the chicken.
  8. Pour the sauce over chicken and vegetables and mix with your hands.
  9. Bake for 35 minutes.
  1. Bring rice to a boil, turn down to very low. Cook for remaining baking time.
  1. When chicken is done, reaching an internal temperature of at least 165, place chicken on top rack and broil so it can brown for 5 minutes (optional).

**Garlic is best consumed raw or cooked after having been exposed to the air for 10 minutes (source). This exposure increases garlic’s allicin content. Allicin is a compound that kills bacteria and viruses and helps to fight disease.

I make enough to have plenty of leftovers for my family. I like to use the leftover chicken to make chicken salad and serve on salad or whole Romaine lettuce leaves.

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