Last Updated on April 23, 2023 by Lauren Beck
If you’re looking for a quick, healthy, and delicious meal, chicken and rice is a great options. Not only is it a classic comfort food, but it’s also easy to make and can be customized with a variety of sauces to keep things interesting.
However, not all sauces are created equal when it comes to health. In this article, we’ll explore 12 healthy sauces to put on chicken and rice, along with tips on how to make the most of this simple meal.
12 Healthy Sauces to Put on Chicken and Rice
- Lemon Garlic Sauce – This tangy and flavorful sauce is made with garlic, lemon juice, olive oil, and a pinch of salt. It’s a simple and healthy sauce that adds a burst of freshness to your chicken and rice.
- Peanut Sauce – A classic sauce in Asian cuisine, peanut sauce is made with peanut butter, soy sauce, rice vinegar, and honey. It’s creamy, and nutty, and adds a touch of sweetness to your meal.
- Tomato Basil Sauce – Made with fresh tomatoes, basil, garlic, and olive oil, this sauce is perfect for those who prefer a lighter, fresher flavor.
- Salsa – If you’re looking for a low-calorie option, salsa is a great choice. Made with fresh tomatoes, onions, peppers, and cilantro, it’s a healthy and flavorful sauce that’s perfect for adding a kick to your chicken and rice.
- Greek Yogurt Sauce – For a creamy and healthy sauce, mix Greek yogurt with lemon juice, garlic, and a pinch of salt. This sauce is high in protein and low in calories, making it a great choice for those watching their weight.
- Chimichurri Sauce – Originating in Argentina, this sauce is made with fresh parsley, garlic, red pepper flakes, and olive oil. It’s a zesty and spicy sauce that pairs well with grilled chicken and rice.
- Tahini Sauce – Made with sesame paste, lemon juice, garlic, and olive oil, this sauce is a staple in Middle Eastern cuisine. It’s creamy, nutty, and adds a unique flavor to your chicken and rice.
- Mango Salsa – For a fruity twist on traditional salsa, mix diced mango, red onion, jalapeno, and cilantro. This salsa is a great option for those who prefer a sweeter sauce.
- Teriyaki Sauce – Made with soy sauce, brown sugar, garlic, and ginger, teriyaki sauce is a classic in Japanese cuisine. It’s sweet, and savory, and pairs well with rice and chicken.
- Avocado Sauce – For a creamy and healthy option, blend avocado, lime juice, cilantro, and a pinch of salt. This sauce is high in healthy fats and adds a rich flavor to your chicken and rice.
- Pesto – Made with fresh basil, garlic, pine nuts, and olive oil, pesto is a classic Italian sauce that’s perfect for adding a burst of flavor to your chicken and rice.
- Hot Sauce – For those who like it spicy, hot sauce is a great option. Whether it’s a classic hot sauce or spicy salsa, this sauce adds a kick to your chicken and rice without adding calories.
What’s a Good Simple Sauce for Chicken and Rice?
If you’re looking for a simple sauce to add to your chicken and rice, lemon garlic sauce is a great option. It’s made with just a few ingredients and easy to make in just a few minutes.
Simply whisk together garlic, lemon juice, olive oil, and a pinch of salt, and drizzle over your chicken and rice.
What’s a Good Spicy Sauce for Chicken and Rice?
For those who like it hot, hot sauce is a great option. You can also try adding few red pepper flakes or diced jalapenos to your salsa for an extra kick.
Another spicy option is chimichurri sauce, which has a zesty and spicy flavor that pairs well with chicken and rice.
What’s a Good Asian Sauce for Chicken and Rice?
If you’re looking for an Asian-inspired sauce, teriyaki sauce is a classic option. Made with soy sauce, brown sugar, garlic, and ginger, it’s sweet and savory and adds a unique flavor to your chicken and rice.
Peanut sauce is another great option that’s creamy, and nutty and adds a touch of sweetness to your meal.
What’s a Good Creamy Sauce for Chicken and Rice?
Greek yogurt sauce is a great choice for a creamy and healthy option. Mix Greek yogurt with lemon juice, garlic, and a pinch of salt for a tangy and flavorful sauce that’s high in protein and low in calories.
Avocado sauce is another great option that’s high in healthy fats and adds a rich and creamy flavor to your chicken and rice.
Is Chicken and Rice Really Healthy?
Chicken and rice is a healthy meal option as long as it’s prepared with healthy ingredients and paired with healthy sauces. Chicken is a great source of lean protein, while brown rice is a complex carbohydrate high in fiber and nutrients.
You can create a balanced and nutritious meal by choosing healthy sauces and adding plenty of vegetables to your meal.
Can I Lose Weight Eating Chicken and Rice?
Yes, chicken and rice can be a great option for weight loss, as long as you’re mindful of portion sizes and choose healthy sauces.
Chicken is a lean protein that can help you feel full and satisfied, while brown rice is a complex carbohydrate that can provide sustained energy.
By choosing healthy sauces and adding plenty of vegetables to your meal, you can create a low-calorie, nutrient-dense meal that can support weight loss.
What Is the Healthiest Way to Eat Chicken?
The healthiest way to eat chicken is to choose lean cuts, such as chicken breast, and to prepare it without added fats or oils [1]. Grilling, baking, and broiling are healthy cooking methods that help you avoid added fats and calories.
Adding healthy sauces and plenty of vegetables to your chicken can also boost the nutritional value of your meal.
Conclusion
Chicken and rice is a healthy and versatile meal that can be customized with a variety of healthy sauces. Lemon garlic sauce, peanut sauce, tomato basil sauce, salsa, Greek yogurt sauce, chimichurri sauce, tahini sauce, mango salsa, teriyaki sauce, avocado sauce, pesto, and hot sauce are all great options that can add flavor and nutrition to your meal. Choosing healthy sauces and adding plenty of vegetables to your meal can create a balanced and nutritious meal that supports your health and well-being.
Reference:
- https://www.theatlantic.com/health/archive/2012/03/the-healthiest-way-to-eat-chicken/254844/#:~:text=A%20good%20source%20of%20protein,more%20saturated%20fat%20and%20cholesterol.&text=Every%20Tuesday%20I%20answer%20a,newspaper%2C%20the%20Washington%20Square%20News.
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