Chicken & vegetable pilaf
For a rice dish with a difference, try this tasty Middle Eastern-inspired recipe. Add any extra veg you have to hand – cauliflower and peas would work really well
Calorie controlled cooking spray
1 small, thinly sliced
1 portion(s), medium, trimmed and cut into slim quarters
2 medium, deseeded and cut into strips
½ teaspoon(s), crushed
¼ teaspoon(s), level
Bay leaf, dry
Chicken breast, skinless, raw
300 g, cut into chunks
2 medium, trimmed and cut into 1.5cm cubes
White basmati rice, dry
Wild rice, dry
Chicken stock cube(s)
1 cube(s), 400ml chicken stock
Lemon Juice, Fresh
1 teaspoon(s), roughly chopped
1 tablespoon(s), flakes, toasted
- Spray the base of a deep saucepan with calorie controlled spray. Place over a medium heat and once hot, add the onion, fennel and peppers. Cook for 7-8 mins until just starting to colour.
- Add the spices and cook for a further minute then add the chicken and courgettes. Cook for 4 mins until the chicken starts to colour.
- Add the rice and stir through, cooking for a minute until toasty. Then add the stock, stirring to combine. Bring to the boil, lower the heat and then cook covered for 20 mins. Turn off the heat and leave covered for a further 10 mins.
- Remove the lid and gently fluff the rice. Sprinkle over the lemon juice and serve, scattered with the coriander and almond flakes.
To make this an all-veggie meal, replace the chicken with chopped aubergine and the stock for a veg variety.