Low Fat Chicken Pastil
Delight in the wholesome flavors of this *Low Fat Chicken Pastil*, a healthier take on a beloved Filipino dish. This recipe features tender strips of marinated skinless chicken breast, infused with the savory goodness of soy sauce, garlic, and pepper, then paired with nutty, fiber-rich brown rice for a hearty yet low-fat meal. Wrapped in fragrant banana leaves and lightly toasted to release a subtle smoky aroma, this dish combines traditional techniques with a health-conscious twist. Perfect for meal prep or as a grab-and-go meal, each serving is packed with protein and nutrients, while maintaining the authentic charm of classic pastil. Garnished with vibrant spring onions, this light and flavorful recipe is an excellent way to enjoy guilt-free comfort food that’s as practical as it is delicious.
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Ingredients
- 500 grams Skinless chicken breast
- 3 tablespoons Soy sauce
- 4 cloves Garlic
- 1 medium Onion
- 0.5 teaspoon Pepper
- 1 tablespoon Olive oil
- 4 cups Cooked brown rice
- 4 large pieces Banana leaves
- 2 stalks Spring onions
Directions
Step 1
Begin by slicing the skinless chicken breast into thin strips, approximately 1/4 inch thick. This ensures quick and even cooking.
Step 2
In a bowl, marinate the chicken strips with soy sauce and 0.25 teaspoon of pepper. Set aside to absorb the flavors for at least 15 minutes.
Step 3
Meanwhile, finely chop 4 cloves of garlic and one medium onion to prepare for sautéing.
Step 4
In a large skillet, heat one tablespoon of olive oil over medium heat. Add the garlic and onion, sautéing until they are fragrant and the onion becomes translucent, about 3 minutes.
Step 5
Add the marinated chicken strips to the skillet and cook until the chicken is white and fully cooked through, approximately 10 minutes. Stir occasionally to prevent sticking.
Step 6
Incorporate 0.25 teaspoon of pepper to the chicken mixture, adjusting to taste if necessary.
Step 7
Once cooked, remove the skillet from heat and allow the chicken to cool slightly.
Step 8
To assemble the pastil, prepare the banana leaves by gently wiping them with a damp cloth to clean them.
Step 9
Place one cup of cooked brown rice in the center of each banana leaf piece.
Step 10
Top the rice with an equal portion of the sautéed chicken mixture.
Step 11
Sprinkle finely chopped spring onions over the chicken for a fresh and aromatic finish.
Step 12
Carefully fold the banana leaves around the rice and chicken, burrito-style, ensuring the parcel is secure.
Step 13
Heat a clean, dry skillet and place the wrapped pastil parcels seam side down for about 2 minutes on each side, allowing the leaves to slightly char and develop a smoky aroma.
Step 14
Serve warm, enjoying the flavorful combination of tender chicken, aromatic garlic, and the subtle smokiness from the banana leaves.
Nutrition Facts
| Serving size | (1934.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2013.9 |
| Total Fat 39.3g | 0% |
| Saturated Fat 9.2g | 0% |
| Polyunsaturated Fat 4.3g | |
| Cholesterol 410.9mg | 0% |
| Sodium 3680.2mg | 0% |
| Total Carbohydrate 221.6g | 0% |
| Dietary Fiber 16.0g | 0% |
| Total Sugars 10.0g | |
| Protein 181.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 160.3mg | 0% |
| Iron 9.0mg | 0% |
| Potassium 1220.5mg | 0% |
Source of Calories