- 0:25 Prep
- 0:20 Cook
- 4 Servings
- Capable cooks
This global-inspired meal zips from the chopping board to the table in under half an hour. Don’t believe us? Take up the challenge. Set your timer and away you go!
Ingredients
- 200g (1 cup) Basmati rice
- 1 onion
- 175g green beans
- 2 zucchinis
- 60g butter
- 1 tablespoon olive oil
- 2 cloves garlic
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground allspice
- 1 cinnamon quill
- 500g chicken stir-fry pieces
- 375ml (1 1/2 cups) Massel chicken style liquid stock
- 100g fetta
- 1/4 bunch dill
- Lemon wedges, to serve
Method
- Step 1Place rice in a sieve, then rinse under running water until water runs clear. Finely chop onion. Trim beans. Trim zucchinis and cut into 1cm pieces.
- Step 2Heat butter and oil in a frying pan over medium heat. Add onion and cook, stirring, for 3 minutes or until softened. Crush over garlic, then stir in turmeric, allspice, cinnamon, chicken, rice, beans and zucchinis. Pour in stock and season generously with salt and pepper.
- Step 3Bring to the boil, then cover with a lid. Reduce heat to low–medium and cook for 15 minutes or until liquid is absorbed. Stand, covered, for 5 minutes (the residual heat will finish cooking the rice). Crumble over feta. Tear sprigs from bunch of dill, then scatter over the pilaf.
- Step 4Serve pilaf with lemon wedges.
- Low carb
- Low sugar
- Lower gi
Nutrition
2354 kj
Energy
25g
Fat Total
13g
Saturated Fat
3g
Fibre
38g
Protein
124mg
Cholesterol
809.99mg
Sodium
3g
Carbs (sugar)
44g
Carbs (total)
All nutrition values are per serve
Notes
For a variation on the pilaf, substitute firm white fish fillets for the chicken, red capsicum for the zucchini, and coriander for the dill. For the pilaf, it is important to use a heavy-based frying pan to ensure even cooking.
- Author: Sophia Young
- Image credit: Steve Brown
- Publication: MasterChef
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