When hunger moves this healthful chicken with rice and peas dish will no longer best fill you up however provide lots of nutrients, too, containing 3 of your five-a-day
Ingredients
1 tbsp rapeseed oil
2 red onions, halved and sliced
4 chicken legs (about 1 kg in total), skin removed
1 tbsp fresh thyme leaves
1 tbsp Madras curry powder
1 tsp ground allspice
4 large tomatoes, chopped
1 red chili, deseeded and sliced
2 garlic cloves, chopped
2 tsp vegetable bouillon
For the rice & peas
125g brown basmati
1 red onion, chopped
2 garlic cloves, chopped
1 tbsp fresh thyme leaves, plus extra to serve
1 tsp vegetable bouillon
400g can black-eyed beans
Method
Heat the oil in a very large non-stick frying pan and cook the onions for 5 mins or until soft. Meanwhile, coat the chicken thoroughly with the thyme, curry powder, and allspice. Add to the pan and briefly brown the chicken, then tip in the tomatoes, chili, garlic, and bouillon. Pour over 450ml water, cover, and simmer for 30 mins or until the chicken is tender.
Meanwhile, tip the rice into a medium-sized pan with the onion, garlic, thyme, and bouillon. Pour in 600ml water, cover, and cook for 25 mins or until the liquid has been absorbed and the rice is tender. Check toward the end of the cooking time to ensure it isn’t starting to catch on the pan. Stir in the beans and heat through. If you're following our Healthy Diet Plan, serve half the rice with half the chicken (saving the leftovers for a second meal later in the week). Otherwise, you can serve four portions, scattered with a few extra thyme leaves, if you like.
Ingredients
1 tbsp rapeseed oil
2 red onions, halved and sliced
4 chicken legs (about 1 kg in total), skin removed
1 tbsp fresh thyme leaves
1 tbsp Madras curry powder
1 tsp ground allspice
4 large tomatoes, chopped
1 red chili, deseeded and sliced
2 garlic cloves, chopped
2 tsp vegetable bouillon
For the rice & peas
125g brown basmati
1 red onion, chopped
2 garlic cloves, chopped
1 tbsp fresh thyme leaves, plus extra to serve
1 tsp vegetable bouillon
400g can black-eyed beans
Method
Heat the oil in a very large non-stick frying pan and cook the onions for 5 mins or until soft. Meanwhile, coat the chicken thoroughly with the thyme, curry powder, and allspice. Add to the pan and briefly brown the chicken, then tip in the tomatoes, chili, garlic, and bouillon. Pour over 450ml water, cover, and simmer for 30 mins or until the chicken is tender.
Meanwhile, tip the rice into a medium-sized pan with the onion, garlic, thyme, and bouillon. Pour in 600ml water, cover, and cook for 25 mins or until the liquid has been absorbed and the rice is tender. Check toward the end of the cooking time to ensure it isn’t starting to catch on the pan. Stir in the beans and heat through. If you're following our Healthy Diet Plan, serve half the rice with half the chicken (saving the leftovers for a second meal later in the week). Otherwise, you can serve four portions, scattered with a few extra thyme leaves, if you like.
Post a Comment