Chicken Lamprais
Rice & Curry • Sri Lanka
ගැන Chicken Lamprais
Single-protein variant of classic Burgher lamprais with chicken.
How to Make Chicken Lamprais (Traditional & Healthy Version)
Chicken Lamprais is a celebrated Sri Lankan rice-curry dish, renowned for its intricate flavors and unique presentation. Traditionally, Lamprais is a Dutch Burgher-influenced meal in Sri Lanka, where aromatic rice, spicy chicken curry, and flavorful condiments are wrapped and baked in banana leaves. This creates a harmonious blend of tastes and textures that is cherished throughout the country. The dish boasts a rich, savory aroma and a delicate balance between spices, tender chicken, and fragrant rice, making it a favorite for festive occasions and family gatherings. Lamprais is ideal for those seeking authentic Sri Lankan cuisine with a health-conscious approach. Our version lightens the recipe, focusing on lean chicken, less oil, and whole-grain rice, while retaining the traditional taste that makes Lamprais special. The banana leaf wrapping infuses the dish with an earthy fragrance and keeps the meal moist and flavorful. Its complexity makes it a rewarding dish to prepare for lunch or special occasions, offering a culinary journey through Sri Lankan heritage. Whether you’re exploring Sri Lankan food for the first time or revisiting a beloved classic, Chicken Lamprais stands out as a wholesome, protein-rich option. Its blend of spices and fresh ingredients reflects the vibrant food culture of Sri Lanka, making it a delicious and memorable meal for any international food lover.
Ingredients(for 1 banana leaf-wrapped parcel per person)
- 250g Chicken breast (boneless, skinless)
- 1 cup Brown rice (whole-grain for extra fiber)
- 2 pieces Banana leaf (washed and softened)
- 1 medium Onion (finely chopped)
- 2 cloves Garlic (minced)
- 1 tablespoon Sri Lankan curry powder (local: 'Thuna Paha')
- 1/2 teaspoon Turmeric powder
- 1/2 cup Coconut milk (light)
- 1 small Carrot (diced)
- 1/4 cup Green peas (fresh or frozen)
- to taste Salt
- 1/4 teaspoon Black pepper
- 1 tablespoon Oil (coconut or olive) (for sautéing)
Instructions
- 1
Cook brown rice according to package instructions. Set aside.
15 minutes
Use slightly under-cooked rice for the best texture after baking.
- 2
Heat oil in a pan. Sauté onions and garlic until fragrant.
3 minutes
Do not burn garlic; keep heat medium-low.
- 3
Add chicken, turmeric, curry powder, salt, and pepper. Sauté until chicken is lightly browned.
5 minutes
Cut chicken into small cubes for quicker cooking.
- 4
Pour in coconut milk. Add carrots and peas. Simmer until chicken is cooked through and vegetables are tender.
7 minutes
Stir occasionally to prevent sticking.
Why This Dish is Healthy
This healthy Chicken Lamprais recipe emphasizes whole-grain rice, lean chicken, and vegetables, making it suitable for balanced diets. By cutting down on oil and using light coconut milk, the dish is lower in calories and saturated fat, supporting weight management and heart health. High protein content aids muscle maintenance, while fiber promotes digestive health. It’s a wholesome meal for anyone seeking nutritious Sri Lankan cuisine.
Chicken Lamprais is rich in lean protein from chicken, complex carbohydrates from brown rice, and fiber from vegetables like carrots and peas. Using light coconut milk and minimal oil reduces saturated fat content. The dish offers essential vitamins such as B6 and B12, minerals like potassium and magnesium, and antioxidants from spices. Banana leaf wrapping preserves nutrients and keeps the meal moist without excess fat.
Pro Tips
- 💡Tip 1: Soften banana leaves over a flame to prevent tearing.
- 💡Tip 2: Use brown rice for added fiber and a nutty taste.
- 💡Tip 3: Marinate chicken with spices for 30 minutes before cooking to deepen flavor.
Storage & Serving
Store leftovers in airtight containers in the refrigerator for up to 2 days. Reheat in the oven or steam wrapped in banana leaf for best flavor.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 225.0 kcal |
| Protein | 11.0 g |
| Carbohydrates | 27.0 g |
| Total Fat | 8.8 g |
| Fiber | 1.8 g |