Last Updated on February 17, 2024 by Shari Mason
As a culinary author and domestic chef, I constantly seek innovative and thrilling methods to increase the taste in my dishes. Chicken and rice is a traditional meal that can be enhanced to taste even better with the right sauce.
I’ll share my experience and tips on some healthy sauces for chicken and rice, adding a burst of flavor while keeping it nutritious.
5 Healthy Sauces To Put On Chicken & Rice
1. Tomato & Basil Sauce
Tomato and basil sauce is a classic combination that adds flavor to chicken and rice. This sauce is delicious and healthy, as it’s made with fresh tomatoes, garlic, and basil, all of which are rich in nutrients and vitamins.
To make the sauce, sauté garlic in olive oil , add diced tomatoes, and simmer until the sauce thickens. Finish the sauce with fresh basil and season with salt and pepper to taste.
This sauce is low in calories and flavor, making it the perfect way to add a healthy twist to your chicken and rice.
2. Lemon & Herb Sauce
Lemon and herb sauce is a bright and fresh option that adds flavor to chicken and rice. This sauce is healthy, as it’s made with fresh lemon juice, olive oil, garlic, and herbs, such as parsley or thyme.
The tangy lemon and fragrant herbs pair perfectly with chicken and rice, creating a light and refreshing dish.
“I had my first French meal, and I never got over it. It was just marvelous. We had oysters and a lovely dry white wine. And then we had one of those lovely scalloped dishes and the lovely, creamery buttery sauce. Then we had a roast duck, and I don’t know what else.”– Julia Child, Chef
To make the sauce, mix the ingredients and pour over cooked chicken and rice.
3. Ginger & Garlic Sauce
Ginger and garlic sauce is a healthy and flavorful option for chicken and rice.
This sauce is made with grated ginger, minced garlic, soy sauce, and honey and has a tangy and slightly sweet flavor that pairs well with chicken and rice.
Ginger and garlic are known for their health benefits, including anti-inflammatory properties and aiding digestion.
4. Avocado Sauce
The avocado sauce is a healthy and creamy option for chicken and rice. This sauce is made with avocado, lime juice, cilantro, and garlic and has a rich and smooth texture that pairs well with the flavors of chicken and rice.
“Healthy sauces are a simple yet powerful way to elevate your chicken and rice’s flavor and nutritional value. With just a few fresh ingredients, you can create a flavor that nourishes your body and delights your taste buds.”– Eat Pallet Restaurant & Food Advice
Avocado is an excellent source of healthy fats, vitamins, and minerals, making it a nutritious addition to any meal. To make the sauce, blend the ingredients until smooth and creamy.
5. Greek Yogurt & Dill Sauce
Greek yogurt  and dill sauce are healthy and tangy options for chicken and rice.
This sauce is made with Greek yogurt, chopped dill, lemon juice, and garlic and has a creamy and refreshing flavor that pairs well with the flavors of chicken and rice.
Greek yogurt is an excellent source of protein and calcium, making it a nutritious addition to any meal.
To make the sauce, mix the ingredients and season with salt and pepper to taste.
u003cstrongu003eCan you put soy sauce on rice?u003c/strongu003e
Yes, soy sauce is commonly used to flavor and season rice dishes.
u003cstrongu003eWhat sauce is best for diet?u003c/strongu003e
The best sauce for a diet is low in calories, sodium, and unhealthy fats while still adding flavor to your meals. u003cbru003eu003cbru003eSome healthy sauce options include tomato-based sauces, lemon and herb sauces, salsa, and mustard-based sauces. u003cbru003eu003cbru003eReading the nutrition labels and ingredients list is essential to ensure your chosen sauce fits your dietary needs and goals.
Chicken and rice are simple and nutritious meals that can be elevated with the proper sauce.
By using healthy sauces that are low in calories, sodium, and unhealthy fats, you can add flavor and variety to your meal while still maintaining a healthy diet.
Tomato and basil sauce, lemon and herb sauce, ginger and garlic sauce, avocado sauce, Greek yogurt, and dill sauce are practical options that add flavor and nutrition to chicken and rice.
Experiment with different sauces to find the ones you enjoy most and best fit your dietary needs and goals.
With these healthy sauce options, you can enjoy a delicious and satisfying meal without sacrificing your health.
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