Real-life GL ~18 Purple red cabbage rice with a sticky glazed chicken thigh, cottage cheese and spring onions

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Dinner · Batch cook · 30 min · Serves 1

Red Cabbage Rice & Sticky Chicken

Name: Red Cabbage Rice & Sticky Chicken
Total time: 30 min
Yield: 1 serving
Cuisine: British
Ingredients: For the batch of rice: 250g basmati rice (dry), 2 mugs shredded red cabbage, 1 knob of butter, 2 tbsp apple cider vinegar; 230g of the cooked cabbage rice (one plate); 1 boneless, skin-on chicken thigh; Marinade: soy sauce, hoisin, rice vinegar, sesame oil and garlic; 2 tbsp cottage cheese; Spring onions, sliced

Comfort food that loves you back. Craving chicken and rice? Red cabbage stretches the basmati, so you get a big bowl for the carbs of a smaller one.

The rice is made as a batch. One 230g scoop goes on the plate, and the rest goes into the fridge for later in the week.

Protein: 35g
Carbs: ~58g
Fat: ~20g
Fibre: ~3g
kcal: ~560

~18Real-life GL

Medium. Estimated from published GI values, adjusted for the protein and fat on the plate. How we calculate it

Why it works

The rice comes with skin-on chicken, cottage cheese and butter, so it's never eaten on its own. Read: Do you need to cut carbs for PCOS? →

Ingredients Serves 1

No scales needed. Measurements are here if you want them, but it’s often easier to watch the reel, judge it by eye and have a go. Just keep the protein, fat and fibre on the plate.

Macros and real-life GL are for the recipe as written.

For the batch of rice: 250g basmati rice (dry), 2 mugs shredded red cabbage, 1 knob of butter, 2 tbsp apple cider vinegar
230g of the cooked cabbage rice (one plate)
1 boneless, skin-on chicken thigh
Marinade: soy sauce, hoisin, rice vinegar, sesame oil and garlic
2 tbsp cottage cheese
Spring onions, sliced

Swap it

Skin-on thigh → skinless thigh. Less fat, fewer calories, same GL.
Red cabbage → white cabbage.
Cottage cheese → quark or Greek yoghurt.

What I used Ad

Ninja Crispi 4-in-1 Air Fryer: What I cook the chicken thigh in. View it

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Method

Cook the rice with the shredded red cabbage. Stir through the butter and apple cider vinegar.
Coat the chicken thigh in the marinade. Air-fry at 200°C (I use the Roast setting) for 18 to 22 minutes: skin-side down first, then flip skin-side up halfway so it crisps. Brush on more marinade for the last 3 to 4 minutes so it turns sticky without burning. It's done when the thickest part reaches 75°C, or the juices run clear with no pink. One or two thighs take the same time, as long as they sit in a single layer.
Scoop 230g of the cabbage rice onto a plate, add the chicken and cottage cheese, and scatter with spring onions.
Cool the remaining rice quickly and refrigerate for another meal.

Nutrition and glycaemic load are estimates. Responses vary from person to person. General information only, not medical advice.