Chicken Thighs & Spinach With Rice Low In Lectins

Chicken meat is the most common of poultry products. It is easily available in the market and cooked almost in every household. Chicken recipes are very versatile in nature as the tender meat can be cooked in a large number of ways. Chicken meats are a powerhouse of nutrients with a higher percentage of proteins. Chicken meat is a great source of protein, B vitamins, vitamin A and D. The meat also has a substantial number of minerals like phosphorus and iron.

The Problem

Chicken meat is tasty and packed with essential nutrients. The soft and tender meat can deliver good health benefits, but oftentimes it’s cooked using the wrong ingredients. The chicken itself has fat. Therefore, you can cook chicken easily without drizzling oil on it. Many of the recipes available in the market are fried with unhealthy oils. Furthermore, lots of sauces with chicken recipes are high in lectins.

The Solution

The solution is pretty simple. Just change your cooking style by typically removing the unhealthy components from the chicken meat preparation. The main unhealthy ingredient is oil used for the deep frying. Instead of frying, bake it.

To make the recipe more nutritious, eat heartily some steamed spinach along with the chicken meat. Other than protein, niacin, and selenium that is already present in chicken, the green spinach adds extra nutrients like fiber, zinc, and thiamin.

This makes the chicken meat recipe even healthier and nutritional. To add a final touch to this healthy recipe, use chicken thighs for their tender and juicy meat which is a good source of protein. To make it a complete meal, add a small part of low lectin rice on your serving plate. Organic rice that’s low in lectins is a rich source of carbohydrates that adequately provides energy to your body.

Health Benefits of Chicken Meat

  • Rich source of proteins responsible for the growth and repair of muscles
  • Rich in phosphorus which helps in improving your teeth and bone health
  • Excellent source of Selenium
  • Excellent source of Vitamin B6 which boosts metabolism
  • Excellent source of Niacin, a special type of essential vitamin that naturally protects your body

How to prepare the chicken thighs, steamed spinach, and rice recipe at home

The recipe is very easy, and you need simple ingredients that are easily available in the market. Just gather them together and get going following the below instructions.

Which type of rice is lowest in lectins

Grains and pseudo-grains like quinoa and oats are lectin foods often avoided or reduced on a lectin-free diet. Rice, however, while it is a pseudograin, is quite low in lectins especially when choosing certain types. White rice is the lowest in lectins, so is most preferable on a lectin-free diet. You can also use sprouted brown rice if you are able to handle it. Brown rice is high in lectins and so should be a last resort. You can also use organic foods, which are typically lower in lectins.

Ingredients Required

  • Chicken thighs
  • White Rice
  • Salt
  • Minced Garlic
  • Lemon Juice
  • Onion Powder
  • Fresh Spinach or Frozen is according to availability.
  • Rice Cooker
freshly cooked spinach

white rice
freshly cooked white rice

Preparation Method

  • Add rice into the rice cooker and allow it to cook.
  • Preheat oven to 375 degrees. Add chicken thighs to a baking tray with aluminum foil on top. Add minced garlic to the top of chicken. Chicken thighs cook for 32 to 34 minutes on 375 Fahrenheit – the juices should run clear. Add onion powder then lemon juice to the top if desired.
  • Heat pan on stove top on medium heat. Add frozen spinach and a small amount of water to the pan. Cover with pan top, cook for 4 minutes. Remove cover, cook for another roughly 3 minutes or until spinach reaches desired consistency.
  • Dish out the baked chicken thighs, spinach and rice together on a serving plate. Sprinkle salt and black pepper to taste. Enjoy this yummy and healthy meal full of packed nutrients.

Final Verdict

Chicken thighs, when consumed with green spinach and sprouted rice, is a diet meal loaded with nutrients. Cook this super-easy recipe and eat it as a part of your healthy diet plan low in lectins.

garlic chicken spinach rice low lectin meal
Delicious garlic-coated chicken with lemon juice, white rice, and spinach!