One-pot chicken & chickpea pilau
By CJ Jackson
Cooking time
Prep: 10 mins Cook: 30 minsSkill level
EasyServings
Serves 4A super-fast superhealthy meal - chicken and chickpea pilau made in just one pot
Nutrition and extra info
Additional info
- Easily doubled
- Healthy
Nutrition per serving
- kcalories
- 447
- protein
- 35g
- carbs
- 59g
- fat
- 10g
- saturates
- 2g
- fibre
- 8g
- sugar
- 4g
- salt
- 0.8g
Ingredients
- 1 tbsp olive oil
- 4 chicken thighs, skin removed and trimmed of fat
- 2 large leeks, thinly sliced
- 2 garlic cloves, crushed
- 400g can chickpeas in water, drained and rinsed
- grated zest of 1 lemon
- 200g easy-cook brown rice
- 450ml chicken stock
- 1 head broccoli, broken into florets
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Method
- Heat a large, lidded frying pan or fl ameproof casserole and add the oil. Fry the chicken thighs for 2 mins, turning halfway through cooking, until lightly coloured, then lift onto a plate. Add the leeks to the pan and stir-fry for 3 mins, then add the garlic and tip in the chickpeas, most of the lemon zest and rice. Stir together until well mixed.
- Nestle the chicken in the rice mix. Pour over the stock and season lightly. Cover and cook on a low heat for 20 mins until the chicken is nearly cooked through and the rice has absorbed nearly all the liquid. Sit the broccoli on top of the rice, cover and continue to cook until the rice and broccoli are tender and the chicken cooked. Sprinkle with the remaining lemon zest to serve.
Recipe from Good Food magazine, February 2006
Comments, questions and tips
Comments
I made this last night and was very nice. I did forget the garlic but i put a red pepper into the mixture instead. Reading other reviews regarding it to be bland i did squeeze half a lemon into it. But i didn't find it bland at all. My misses really enjoy and said i could cook this dish again for her. I would suggest rather than waiting to put the broccoli in after 20mins put it in at the start of the 20mins low heat cooking other wise it will take another 20mins to cook the broccoli.
This is a good recipe, although the rice does need a lot longer to cook , so if doing again I would soak it for a bit first. Also for a bit more flavour I added some balsamic vinegar and Worcester sauce, which gave it a lovely tang alongside the garlic and lemon. Definitely worth trying this as did come out really nice.
After reading all the comments about this being bland I experimented a bit. I replaced the chickpeas with red kidney beans. Added 3 splaces of Worcester Sauce and 1 tsp of chilli powder to the stock. This was really scrummy. And really filling.
My other half particularly loved the crusty bit at the bottom which I had forgotten to stir!!
We thought this meal was fantastic - great tasting and easy/quick to cook.
I added a chopped pepper at the same time as the onions for the extra veg.
I have done this with both chicken thighs and with chopped chicken breast. When using the chicken breast I quickly sealed it, left it in, then added the onions etc. Both versions were nice.
