Whip up this spinach, tofu or chicken and rice recipe in no time

Spinach rice

When work and personal commitments get busy at the same time, it seems like there’s not enough time in the day to make a healthy and tasty meal. Working crazy hours off and on, coupled with food allergies has trained me to cook healthy and yummy (well sometimes!) food – fast!  My recipe for spinach, tofu or chicken, and rice is no exception. It’s chock full of nutrients, and I based it off my Guyanese bhaji and rice dish that reminds of days gone by when I sat in the kitchen and watched my parents cook.

Some of the health benefits of this recipe include improved blood pressure, cholesterol, and immunity, and it can help reduce stress.

Spinach, tofu or chicken and rice recipe

  • Makes: 4 servings
  • Total time: 25 minutes, cook time: 15 minutes, prep time: 10 minutes

Ingredients

onion-and-garlic

  • 1 cup of basmati rice
  • 540g of ground chicken or tofu
  • 3 bunches of spinach, chopped
  • 3 large tomatoes, diced
  • 5 cloves garlic, minced
  • 1 small onion, diced
  • 1 teaspoon of fresh ginger, minced
  • 2 tablespoons sunflower oil
  • 2 teaspoons of turmeric
  • 1 tablespoon of aged balsamic vinegar
  • Salt and pepper to taste
  • 1 habanero pepper, diced

Directions for chicken

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  1. Cook the rice according to the package.
  2. Heat oil in a large pan on medium heat.
  3. Add the tomatoes, balsamic vinegar, onion and garlic and cook until they are soft.
  4. Add chicken and toss thoroughly. Cook for 10-15 minutes.
  5. Add spinach and toss until thoroughly mixed with the tomatoes. Cook for 5 minutes then add remaining ingredients.
  6. Increase to high heat and let cook for a few minutes. Stir frequently to ensure even cooking.
  7. When all the water is gone, and the spinach is dark green, it’s finished.
  8. Serve with the rice.

Directions for tofu

spinach

  1. Cook the rice according to the package.
  2. Heat oil in a large pan on medium heat.
  3. Add the tomatoes, balsamic vinegar, onion and garlic and cook until they are soft.
  4. Add spinach and tofu and toss until thoroughly mixed with the tomatoes. Cook for 5 minutes then add remaining ingredients.
  5. Increase to high heat and let cook for a few minutes. Stir frequently to ensure even cooking.
  6. When all the water is gone, and the spinach is dark green, it’s finished.
  7. Serve with the rice.

Chicken approximate nutrition information for one serving size (Based on brands and amounts used in this recipe)

  • Calories: 413
  • Fat: 10g
  • Carbohydrates: 60g
  • Protein: 30g

Tofu approximate nutrition information for one serving size (Based on brands and amounts used in this recipe)

  • Calories: 296
  • Fat: 8g
  • Carbohydrates: 65g
  • Protein: 18g

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