Rice cakes: masala chicken

Adapted from Feed Zone Portables

This food has been designed by Dr Allen Lim as a food for athletes to have whilst exercising. His work involved cyclists and these items are especially suitable to the sport because they are conveniently sized to fit in a jersey pocket.

Time

30 minutes total

Storage notes

Keeps in the refrigerator in an air-tight container for up to 3 days; in a good fridge with temps below 5°C, we have held them for 7 days without deterioration.

Difficulty

very easy

Yield

500 g (servings 1 )

Ingredients

Weight

Volume

Procedure

Oil, coconut

5 g

1 tsp

Heat in a sauté pan over medium heat.

Onion, minced

24 g

2 tsp / ½ small

Ginger, minced

2 g

½ tsp

Jalapeno pepper, minced

3.5 g

¾ tsp

Tomato, flesh only, finely chopped

30 g

2 tbsp / ½ small

Add to pan and sauté over a low heat until just transluscent, about 3 minutes.

Curry powder, mild (such as Garam masala)

2.5 g

1 tsp

Add to pan and stir to combine thoroughly, ensuring all the powder has been integrated.

Cook 1 minute.

Tomato sauce or ketchup

17 g

1 tbsp

Add to pan and stir to combine.

Chicken thigh, skinless and boneless, fat trimmed, minced or finely chopped

70 g

¼ cup

Add to pan and sauté until just cooked through, about 2 minutes.

Remove pan from heat.

Greek yoghurt

40 g

2 tbsp

Salt

3 g

1½ tsp

Add to pan and mix thoroughly, scraping the bottom of the pan to dislodge any fond.

Sticky medium-grain rice, cooked

340 g

Place in a medium mixing bowl.

Add masala chicken mixture F.

Coriander, fresh, leaves only, finely chopped

1 g

1 tsp

Add to mixing bowl.

Add to mixing bowl and stir to combine thoroughly. Ensure the mixture is thoroughly and evenly distributed throughout the rice.

Transfer to a baking dish. Smooth and flatten.

Allow to cool slightly, about 8 minutes.

Divide evenly into 8 pieces and wrap each piece in paper foil.

Original: 2013. Adapted: 2014.

Notes

This recipe makes 8 rice cakes, which is enough for 1 persons for a training-intensity exercise lasting 2–3 hours. Each rice cake will be 60 g.

There is a special method to wrapping the rice cakes which makes them easy to open while exercising. Check this video.

When speading the mixture in the baking dish, look to make a depth of around ⅘" / 20 mm, so that you end up with evenly sized pieces as close to 2" / 50 mm square as possible. It can be tricky to find the right pan. For a single serve of 4 cakes, we used a small loaf tin; this is much deeper than required, but it has the right shape to generate good-sized cakes.

For additional depth of flavour, sear chicken in 2 g of hot oil, on one side only, for 1 minute. Remove from pan and drain.

Making ahead

Make the full recipe ahead of time and store in the fridge in an air-tight container or sandwich bag.

Nutrition

Serving size 500 g; calories 561 kcal, kilojoules 2346.4 kJ, protein 29 g, carbohydrates 60.9 g, sugar 7.7 g, fat 18.3 g, saturated fat 6 g, unsaturated fat 14.2 g, trans fat 0 g, fiber 30.6 g, cholesterol 63.7 mg,

Type rice dish roll (savory)

Author bhsimon

Yield

Servings

Serving size 500 g

Serve	Per serve
Energy (kcal)	561
Energy (kJ)	2346.4
Protein (g)	29
Fat (g)	18.3
Carbs (g)	60.9
Sugars (g)	7.7
Fiber (g)	30.6
Sodium (mg)	1531.4
Cholesterol (mg)	63.7

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