This hearty rice dish makes an easy midweek meal.
Ingredients
- 1 teaspoon olive oil
- 400g chicken thigh fillets, trimmed, cut into 2cm pieces
- 1 brown onion, finely chopped
- 2 large zucchini, chopped
- 1 garlic clove, crushed
- 4 tomatoes, chopped
- 1 1/2 cups doongara rice, rinsed
- 2 1/4 cups Massel salt reduced chicken style liquid stock
- 1 cup frozen peas
Method
- Step 1Heat oil in a large, non-stick frying pan over medium-high heat. Add chicken and cook for 2 minutes on each side or until light golden. Remove to a plate.
- Step 2Reduce heat to medium. Add onion, zucchini and garlic to pan. Cook, stirring occasionally, for 3 to 4 minutes or until onion softens slightly. Add tomatoes, rice and stock. Increase heat to high and bring to the boil.
- Step 3Reduce heat to medium-low. Cover and cook for 6 minutes. Add peas and chicken to rice mixture. Cover and cook for a further 6 minutes or until liquid is absorbed. Remove from heat. Set aside, covered, for 5 minutes.
- Step 4Gently stir rice mixture to combine. Divide pilaf among serving bowls. Season with cracked black pepper. Serve.
- Low fat
Nutrition
2160 kj
Energy
9.5g
Fat Total
2.6g
Saturated Fat
6.6g
Fibre
31.1g
Protein
87mg
Cholesterol
468mg
Sodium
72.2g
Carbs (total)
All nutrition values are per serve
- Author: Alison Roberts
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
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