Recipe No 496 roll (savory) Original 2013 Adapted 2014

Rice cakes: masala chicken

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.

Adapted from Feed Zone Portables

Time

Prep:

Total:

Difficulty
very easy
Yield
1 serves • 500 g
Metric Imperial

Processes

  • Oil, coconut (1 tsp)
    5 g
  1. 01
    Heat in a sauté pan over medium heat.

  • Onion, minced (2 tsp / 0.5 small)
    24 g
  • Ginger, minced (½ tsp)
    2 g
  • Jalapeno pepper, minced (¾ tsp)
    3.5 g
  • Tomato, flesh only, finely chopped (2 tbsp / 0.5 small)
    30 g
  1. 02
    Add to pan and sauté over a low heat until just transluscent, about .

  1. 03
    Add to pan and stir to combine thoroughly, ensuring all the powder has been integrated.
  2. 04
    Cook .

  • Tomato sauce or ketchup (1 tbsp)
    17 g
  1. 05
    Add to pan and stir to combine.

  • Chicken thigh, skinless and boneless, fat trimmed, minced or finely chopped (¼ cup)
    70 g
  1. 06
    Add to pan and sauté until just cooked through, about .
  2. 07
    Remove pan from heat.

  • Greek yoghurt (2 tbsp)
    40 g
  • Salt (1½ tsp)
    3 g
  1. 08
    Add to pan and mix thoroughly, scraping the bottom of the pan to dislodge any fond.

  1. 09
    Place in a medium mixing bowl.
  2. 10
    Add masala chicken mixture .

  • Coriander, fresh, leaves only, finely chopped (1 tsp)
    1 g
  1. 11
    Add to mixing bowl.
  2. 12
    Add to mixing bowl and stir to combine thoroughly. Ensure the mixture is thoroughly and evenly distributed throughout the rice.
  3. 13
    Transfer to a baking dish. Smooth and flatten.
  4. 14
    Allow to cool slightly, about .
  5. 15
    Divide evenly into 8 pieces and wrap each piece in paper foil.

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 / 2.1 oz.

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 20 mm / ¾", so that you end up with evenly sized pieces as close to 50 mm / 2" 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 / 0.07 oz of hot oil, on one side only, for . 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.

Storing

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.

Categorisation

Category
rice dish roll (savory)
Meal
on the go
Cuisine
international
Diet
high carb
Tags
feed zone food for athletes food for exercise portables