Spiced chicken & cauliflower pilaf

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Good Food

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Recipe by Good Food

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1. Heat a frying pan or flameproof casserole, then brown the chicken, skin-side down. Tip in the curry powder and rice, fry for 1 min, then stir in the stock.
2. Add the cauliflower, beans, lemon slices and coriander stalks to the pan and turn the chicken skin-side up. Bring to the boil, then simmer with the lid on for 10 mins, until the chicken is cooked through and the rice tender. Sprinkle over the coriander leaves and serve.

Tip

Using fresh or dried herbs and spices is a fast, easy way to improve the flavour of a dish, without adding any extra fat or salt.

Per serving

360 kcalories, protein 41g, carbohydrate 45g, fat 3 g, saturated fat 1g, fibre 3g, salt 0.77 g

Latest comments and suggestions

• Nicola

  19 December 2007

  Nicola commented on this recipe

  A really quick and tasty mid week meal. Easy to make with minimum preparation needed.

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• kathryn anna

  18 January 2008

  kathryn anna rated and commented on this recipe

  

  I've made this twice, each time it really bitter. Any ideas where I'm going wrong ?

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• inspiration

  03 February 2008

  inspiration rated and commented on this recipe

  

  I agree with Kathryn Anna. Didn't like this dish at all. Very bitter.

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• Nicola

  05 February 2008

  Nicola rated and commented on this recipe

  

  I made this dish and had to throw it away, not a good taste at all, we ended up having baked potatoes instead. Very frustrating after preparing it all.

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• Belkey

  07 April 2008

  Belkey rated and commented on this recipe

  

  I love this, even though no-one else seems to. A really good alternative way to use cauliflower.

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• Marieken

  19 May 2008

  Marieken commented on this recipe

  I think the bitterness comes from the lemons. When you cook lemon with the skin the bitterness (which comes from the white of the lemon-skin) can come out. I experienced it a couple of times with a pasta sauce in which lemons were cooked along for 10 minutes, and I solved it by just adding lemon at the end of the cooking time. Alternatively I would suggest grating just the yellow peel in and the juice. I am going to try that tonight to see if it works! Btw, i think some lemons (thicker skin??) do give bitter taste, while some other varieties dont, which might cause the difference in opinion about this dish...

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• Marieken

  19 May 2008

  Marieken rated and commented on this recipe

  

  It was okay, but I probably wont make it again. Bit too bland, just not the one for me. Next time its my favorite cauliflower-potato-tomato curry again!

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Ingredients

• 4 chicken breasts , skin on
• 1 tbsp medium curry powder (one with turmeric in it)
• 200g basmati rice
• 500ml chicken stock
• 200g cauliflower florets
• 200g frozen green beans
• 1 lemon , halved lengthways and sliced
• small bunch coriander , leaves and stalks separated and roughly chopped

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Difficulty and servings

Serves 4

Preperation and cooking times

Prep 5 mins

Cook 15 mins

Low-fat, Super healthy

Ingredients

• 4 chicken breasts , skin on
• 1 tbsp medium curry powder (one with turmeric in it)
• 200g basmati rice
• 500ml chicken stock
• 200g cauliflower florets
• 200g frozen green beans
• 1 lemon , halved lengthways and sliced
• small bunch coriander , leaves and stalks separated and roughly chopped

Per serving

360 kcalories, protein 41g, carbohydrate 45g, fat 3 g, saturated fat 1g, fibre 3g, salt 0.77 g

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