A protein-rich and filling bowl made with basmati rice, chicken or tofu, and vegetables, topped with a creamy sauce made from crunchy peanut butter. Dairy-free and optionally low FODMAP if compatible ingredients are chosen.
Cook the basmati rice according to the package instructions and let it rest.
Cook the chicken (diced or sliced) in a pan with a drizzle of oil until well cooked; if using tofu, sauté it in the pan until golden.
Cut the zucchini and carrots into julienne or cubes and quickly sauté them in the pan until tender but crunchy.
Prepare the sauce: place the crunchy peanut butter in a bowl, add lime juice and a pinch of salt, then emulsify with water a little at a time until you achieve a dressing consistency.
Assemble the bowls in 2 containers: divide the rice, add the protein (chicken or tofu), distribute the vegetables, and dress with the peanut sauce.
If desired, store in the refrigerator and consume within 3 days; add the sauce only at the time of eating to maintain crunchiness. (Low FODMAP option: check that the peanut butter and other ingredients are compatible and use moderate portions.)
Pan
Pot for rice
Bowl for sauce
Airtight containers
Store in the refrigerator in airtight containers for up to 3 days. Reheat the rice and protein before consuming if preferred.
Recipe designed to be protein-rich and filling. For a lighter version, use fat-free tofu or lean chicken breast. Add fresh herbs as desired (e.g., cilantro) if not following a low FODMAP diet.
Italy, Lazio
| Energy (kcal) | 220.14 |
| Carbohydrates (g) | 7.25 |
| of which Sugars (g) | 0.32 |
| Fat (g) | 14.81 |
| of which Saturates (g) | 3.83 |
| Protein (g) | 13.93 |
| Fiber (g) | 0.64 |
| Sale (g) | 0.05 |
