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Photo of Chicken & vegetable pilaf by WW

Chicken & vegetable pilaf

6
Point(s)
Total Time
1 hr
Prep
15 min
Cook
45 min
Serves
4
Difficulty
Moderate
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

Ingredients

Calorie controlled cooking spray

4 spray(s)

Red onion(s)

1 small, thinly sliced

Fennel

1 portion(s), medium, trimmed and cut into slim quarters

Red pepper(s)

2 medium, deseeded and cut into strips

Cardamom Pods

½ teaspoon(s), crushed

Cinnamon Stick

1 stick(s)

Cumin seeds

¼ teaspoon(s), level

Bay leaf, dry

2 leaf/leaves

Chicken breast, skinless, raw

300 g, cut into chunks

Courgette

2 medium, trimmed and cut into 1.5cm cubes

White basmati rice, dry

88 g

Wild rice, dry

87 g

Chicken stock cube(s)

1 cube(s), 400ml chicken stock

Lemon Juice, Fresh

10 ml

Coriander, fresh

1 teaspoon(s), roughly chopped

Almonds

1 tablespoon(s), flakes, toasted

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. Remove the lid and gently fluff the rice. Sprinkle over the lemon juice and serve, scattered with the coriander and almond flakes.

Notes

To make this an all-veggie meal, replace the chicken with chopped aubergine and the stock for a veg variety.

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