Low Fat Chicken Pastil
Experience the guilt-free indulgence of *Low Fat Chicken Pastil*, a deliciously wholesome twist on the traditional Filipino delicacy. This recipe features tender, marinated strips of skinless chicken breast sautéed with aromatic garlic and onions, all served atop hearty, nutty brown rice. Wrapped in fragrant banana leaves and lightly toasted for a smoky finish, this dish is low in fat yet brimming with flavor. Perfect as a healthy, portable meal, the pastil is enhanced with a pop of freshness from chopped spring onions. Ready in under an hour, it's a satisfying, easy-to-make option for those seeking a nutritious lunch or dinner infused with authentic Filipino flair.
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Recipe Information
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
Instructions
Begin by slicing the skinless chicken breast into thin strips, approximately 1/4 inch thick. This ensures quick and even cooking.
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.
Meanwhile, finely chop 4 cloves of garlic and one medium onion to prepare for sautéing.
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.
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.
Incorporate 0.25 teaspoon of pepper to the chicken mixture, adjusting to taste if necessary.
Once cooked, remove the skillet from heat and allow the chicken to cool slightly.
To assemble the pastil, prepare the banana leaves by gently wiping them with a damp cloth to clean them.
Place one cup of cooked brown rice in the center of each banana leaf piece.
Top the rice with an equal portion of the sautéed chicken mixture.
Sprinkle finely chopped spring onions over the chicken for a fresh and aromatic finish.
Carefully fold the banana leaves around the rice and chicken, burrito-style, ensuring the parcel is secure.
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.
Serve warm, enjoying the flavorful combination of tender chicken, aromatic garlic, and the subtle smokiness from the banana leaves.
Nutrition Facts
Calories |
2014 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.3 g | 50% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 411 mg | 137% | |
| Sodium | 3680 mg | 160% | |
| Total Carbohydrate | 221.6 g | 81% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 10.0 g | ||
| Protein | 181.3 g | 363% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1220 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
