Try this addictive combination of crisp-skinned chicken and tomato rice for your next dinner.
Ingredients
- 4 chicken thighs, skin on, bone in
- 1 tablespoon olive oil
- 1 red onion, diced
- 8 sprigs thyme
- 1/4 cup flat-leaf parsley leaves, chopped
- 2 tablespoons basil leaves, chopped
- 2 cups white long-grain rice, well rinsed
- 2 cups tomato puree
- 4 cups Massel chicken style liquid stock
- steamed vegetables, to serve
Method
- Step 1Preheat oven to 200°C. Season chicken with salt and pepper. Heat oil in a deep, heavy-based frying pan over high heat. Add chicken and cook, skin side down, for 5 to 6 minutes or until skin is golden. Turn and cook for a further 3 minutes. Transfer to a plate.
- Step 2Add onion and thyme to frying pan. Cook, stirring occasionally, for 2 to 3 minutes or until soft. Add parsley, basil, rice, tomato puree and stock. Bring to the boil. Remove from heat. Transfer mixture to an ovenproof dish.
- Step 3Place chicken, skin side up, on rice mixture and season with salt and pepper. Roast, uncovered, for 35 minutes or until rice is tender and chicken is cooked through. Serve with steamed vegetables.
- Low sugar
Nutrition
3171 kj
Energy
29g
Fat Total
8g
Saturated Fat
4g
Fibre
29g
Protein
102mg
Cholesterol
1187.68mg
Sodium
7g
Carbs (sugar)
92g
Carbs (total)
All nutrition values are per serve
Notes
Note: You could use chicken breast fillets (on bone) or drumsticks instead of thighs. Variation: If you like olives, add 1 cup of pitted kalamata olives to the rice at the end of step 2, before topping with chicken.
- Author: Julie Jansen
- Image credit: Steve Brown
- Publication: Super Food Ideas
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