Grilled chicken is a classic Tanzanian dish that is easy to make and can be customized with different seasonings and spices. In Tanzania, a popular way to prepare grilled chicken is to use a combination of turmeric, paprika, cumin, garlic powder, salt, and pepper. These spices create a flavorful and aromatic rub that coats the chicken thighs and infuses them with a zesty flavor.
Ingredients:
For the Grilled Chicken:
- 4 bone-in, skin-on chicken thighs
- 1 tablespoon ground turmeric
- 1 tablespoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 2 tablespoons vegetable oil
For the Coconut Rice:
- 1 cup jasmine or basmati rice
- 1 can (14 oz) coconut milk
- 1/2 cup water
- 1 teaspoon salt
- 2 tablespoons chopped cilantro for garnish (optional)
Instructions:
1. Preheat a grill or grill pan to medium-high heat.
2. In a small bowl, mix together the turmeric, paprika, cumin, garlic powder, salt and pepper to make a spice rub.
3. Rub the chicken thighs all over with the spice mixture and then coat with the vegetable oil.
4. Grill the chicken for 5-7 minutes on each side until fully cooked (internal temperature of 165°F).
5. Meanwhile, rinse the rice several times in cold water until the water runs clear. In a saucepan, combine the rice, coconut milk, water, and salt.
6. Bring the rice to a boil over medium heat, then turn the heat to low, cover and simmer for 15-18 minutes until the liquid is absorbed and the rice is tender.
7. Fluff the rice with a fork and garnish with chopped cilantro (if using).
8. Serve the grilled chicken with the coconut rice and enjoy!
Variations of Grilled Chicken with Coconut Rice
There are many different variations of grilled chicken with coconut rice that you can try, depending on your tastes and preferences. Here are a few ideas to inspire your next cooking session:
1. Thai-style Grilled Chicken with Coconut Rice: Instead of using a spice rub, marinate the chicken in a mixture of coconut milk, fish sauce, lime juice, and chili paste for a few hours before grilling. Serve with coconut rice, sliced cucumber, and a sweet and tangy dipping sauce made with rice vinegar, sugar, and chili flakes.
2. Jerk Grilled Chicken with Coconut Rice: Make a homemade Jamaican jerk seasoning blend with ingredients like allspice, cinnamon, thyme, and scallions. Rub this on the chicken thighs before grilling and serve with coconut rice, fried plantains, and a side of black beans.
3. Pineapple Grilled Chicken with Coconut Rice: Mix some canned pineapple juice, soy sauce, and brown sugar together and brush the marinade on the chicken as it cooks. Grill some sliced fresh pineapple alongside the chicken and serve with coconut rice, chopped macadamia nuts, and a sprinkle of shredded coconut.
4. Moroccan Grilled Chicken with Coconut Rice: Combine ground cumin, coriander, smoked paprika, and turmeric to make a fragrant spice blend. Coat the chicken with the spices and grill until cooked through. Serve with coconut rice flavored with cinnamon, raisins, and slivered almonds, along with some roasted carrots and red onions.
These variations are just a starting point – get creative and experiment with the flavors and ingredients you have on hand to make your own unique version of grilled chicken with coconut rice!
Healthy Benefits of Grilled Chicken with Coconut Rice
Grilled chicken with coconut rice is a healthy and nutritious dish that offers a range of health benefits:
1. Protein: Chicken is a great source of lean protein, which is essential for building and repairing muscles, bones, skin, and other tissues. Protein also helps to control appetite and regulate blood sugar levels.
2. Whole Grains: The rice used in coconut rice is typically whole grain, meaning it contains the bran, germ, and endosperm of the grain. This provides more fiber, vitamins, minerals, and antioxidants than processed white rice.
3. Coconut Milk: The coconut milk used in coconut rice contains healthy fats called medium-chain triglycerides (MCTs), which can help to boost metabolism, improve brain function and digestion, and reduce inflammation. It is also a good source of lauric acid, which has antibacterial and antiviral properties.
4. Spices: The spices used to flavor grilled chicken can be packed with antioxidants, anti-inflammatory compounds, and other nutrients. For example, turmeric contains curcumin, which has been shown to have anti-cancer, anti-inflammatory, and antioxidant effects.
5. Vegetables: Grilled chicken with coconut rice can be served with a side of vegetables like grilled asparagus, roasted zucchini, or a colorful salad to add even more nutrients, fiber, and flavor to the meal.
Overall, this dish provides a balanced combination of protein, whole grains, healthy fats, and vegetables, making it an excellent choice for a healthy and satisfying meal.
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