Spiced chicken & cauliflower pilaf

Spiced chicken & cauliflower pilaf

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(10 ratings)

Prep: 5 mins Cook: 15 mins

Easy

Serves 4
A superhealthy dish in 20 minutes. Perfect in the week

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal360
  • fat3g
  • saturates1g
  • carbs45g
  • sugars3g
  • fibre3g
  • protein41g
  • salt0.77g
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Ingredients

  • 4 chicken breast, skin on
  • 1 tbsp medium curry powder (one with turmeric in it)
  • 200g basmati rice
  • 500ml chicken stock
  • 200g cauliflower florets
    Cauliflower

    Cauliflower

    coll-ee-fl-ow-ah

    A brassica, like cabbage and broccoli, cauliflower is a mass of tiny, tightly packed flower…

  • 200g frozen green bean
  • 1 lemon, halved lengthways and sliced
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • small bunch coriander, leaves and stalks separated and roughly chopped

Method

  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.

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Comments (15)

emmak89's picture
2.5

I made this working through my BBC good food healthy eats book - it was okay but it wasn't amazing. The rice absorbed the flavours really well but nothing else did. Won't be making again unfortunately! :(

staceyb85's picture
1

Made this for my dinner tonight, it smelled really nice and I was looking forward to it. However it had no taste at all, really bland, the chicken was dry and the beans went a bit soggy. I had to throw it away :-(

m_saafan's picture
4

I tried it with potatoes, couldn't get the cauliflower, and it was very good.. I used lime instead of lemon and it was great, I even added a little of the lime juice to the marinade of the chiken

kym1706's picture
5

I always omit the cauliflower and swap it for broccoli, really nice!

kym1706's picture
5

I always omit the cauliflower and swap it for broccoli, really nice!

swardell's picture
5

This is great either with or without lemon and you only really need to use the lemon juice. You can also substitute beans for peas or any other green veg you might have in your fridge. Very easy to make.

jenniscookin's picture

This was fantastic! I left out the lemon (I'm so keen on lemon in food so it's no reflection on the recipe) I've been looking for a good cauliflower recipe for ages as one of my favourite dishes uses half a cauliflower and the other half always goes in the bin...I don't feel bad for wasting food now, thanks ;) also still tastes as good after a night in the fridge.

jenniscookin's picture

This was fantastic! I left out the lemon (I'm so keen on lemon in food so it's no reflection on the recipe) I've been looking for One of my favourite dishes uses half a cauliflower and the other half always goes in the bin...

marieken's picture
2

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!

marieken's picture
2

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...

eleanormayo's picture
4

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

renomate's picture
1

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.

gingerchick2's picture
1

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

kamm464's picture
1

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

renomate's picture
1

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

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