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Spiced chicken with rice and crisp red onions

Enjoy the summery flavours of fresh mint and coriander in this simple low-fat yet surprisingly tasty dish

Dish Details:clock


INGREDIENTS:

Spiced chicken with rice2 boneless, skinless chicken breasts
1 tbsp sunflower oil
2 tsp curry powder
1 large red onion, thinly sliced
100g basmati rice
1 cinnamon stick
pinch of turmeric
1 tbsp raisins
85g frozen peas
1 tbsp each chopped, fresh mint and coriander
4 rounded tbsp low-fat natural yogurt


PREPARATION:
Turn the oven to fan 170C/conventional 190C/gas 5. Brush the chicken with 1 teaspoon of the oil, then sprinkle with the curry powder. Toss the onion in the remaining oil. Put the chicken and onions in one layer in a roasting tin. Bake for 25 minutes, until the meat is cooked and the onions are crisp, stirring the onions halfway through the cooking time.

Meanwhile, rinse the rice, then put in a pan with the cinnamon, turmeric, a little salt and 300ml water. Bring to the boil, stir once, then add the raisins. Cover, then gently cook for 10-12 minutes until the rice is tender, adding the peas halfway through the cooking time. Spoon the rice onto two plates, top with the chicken and scatter over the onions. In a bowl, stir the herbs into the yogurt and season. Serve the herby yogurt on the side.


PREP/COOK
INFORMATION:

Serves: 2

Source: Easy Cook magazine

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 DISH DETAIL KEY
clock Quick & Easy: 30 minutes or less

heart Healthy Recipe: low fat and/or calories

kid-friendly Kid-Friendly: extra nutrition and/or fun!

low-carb Low-Carb: low carbohydrates

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