Spiced chicken with rice & crisp red onions

Recipe uploaded by

Mary Cadogan

11 ratings

Recipe by Mary Cadogan

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1. Heat oven to 190C/fan 170C/gas 5. Brush the chicken with 1 tsp oil, then sprinkle with curry powder. Toss the onion in the remaining oil. Put the chicken and onions in one layer in a roasting tin. Bake for 25 mins until the meat is cooked and the onions are crisp, stirring the onions halfway through the cooking time.
2. Rinse the rice, then put in a pan with the cinnamon, saffron, salt to taste and 300ml water. Bring to the boil, stir once, add the raisins, cover. Gently cook for 10-12 mins until the rice is tender, adding the peas halfway through. Spoon the rice onto two plates, top with the chicken and scatter over the onions. Stir the herbs into the yogurt and season, if you like, before serving on the side.

Per serving

495 kcalories, protein 45g, carbohydrate 63g, fat 9 g, saturated fat 2g, fibre 5g, salt 0.39 g

'This adaptable, flavour-packed recipe is perfect for a midweek family meal as it can be prepared quickly and easily. We loved the crisp onions and aromatic rice.'

Latest comments and suggestions

• michelle

  28 January 2008

  michelle rated and commented on this recipe

  

  very tasty and easy to make!

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• Irene

  08 February 2008

  Irene commented on this recipe

  Fantastic recipe. So easy and so tasty!

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• DomesticLou

  13 February 2008

  DomesticLou rated and commented on this recipe

  

  This was lovely, we are all trying to lose weight so appreciate any flavoursome low fat recipe. I replaced the raisins with chopped dates & didn't have any mint so just chopped all the corriander into a pot of fat free yog & served on the side. I wasn't sure how the crispy onions would be but they really bring the whole thing together.

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• Annie Murch

  14 February 2008

  Annie Murch rated and commented on this recipe

  

  Really tasty. I didn't have curry powder so I made up a morrocan spice mix and it worked well with that.

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• Hiyamod

  22 February 2008

  Hiyamod commented on this recipe

  Nice, simple, quick.. great fast dinner with simple ingredients

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• Heather

  26 February 2008

  Heather rated and commented on this recipe

  

  We loved this recipe, I wasn't sure about the onions but they were really tasty and made the meal. Its definitely something I will make again.

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• Katiekoo

  10 March 2008

  Katiekoo rated and commented on this recipe

  

  Quick meal for mid-week and low fat great

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• tastytash

  20 March 2008

  tastytash rated and commented on this recipe

  

  Delicious - all the flavours went so well together. Especially the curry falvour of the chicken with the minty yoghurt. Easy to make and very satisfying for a mid-week meal. I would also make this for a small dinner party because it was so impressive! Will be making again!

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• Littlemoose

  28 March 2008

  Littlemoose rated and commented on this recipe

  

  Gorgeous! You would never guess this is actually good for you. The onions make this really tasty.

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• Tony Culleton

  02 April 2008

  Tony Culleton commented on this recipe

  Very nice but the herbs and yogurt were too runny for me

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• Penny

  04 April 2008

  Penny rated and commented on this recipe

  

  This was great, but I found the chicken too dry so I may cook in stock next time seperately to the onions, and I didn't have saffron but used turmerick instead

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• sazyb

  30 April 2008

  sazyb rated and commented on this recipe

  

  great recipe, I reduced the weightwatchers points by cutting out some of the oil, only doing a smaller portion of rice, didn't need the raisins or yogurt. The version I cooked worked out to be 6pts pp on weightwatchers.

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• jca

  25 June 2008

  jca rated and commented on this recipe

  

  great recipe, simple and easy and very tasty. This could become one of those midweek regulars as it relies on store cupboard ingredients always in the house.

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• CharlyRed

  14 November 2008

  CharlyRed rated this recipe

  

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Ingredients

• 2 boneless skinless chicken breasts, about 140g/5oz each
• 1 tbsp sunflower oil
• 2 tsp curry powder
• 1 large red onion , thinly sliced
• 100g basmati rice
• 1 cinnamon stick
• pinch saffron
• 1 tbsp raisins
• 85g frozen peas
• 1 tbsp chopped mint and coriander
• 4 rounded tbsp low-fat natural yogurt

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Difficulty and servings

Serves 2

Preperation and cooking times

Prep 10 mins

Cook 25 mins

Low-fat, Heart healthy

Low cholesterol, source of iron, 2 of 5-a-day

Ingredients

• 2 boneless skinless chicken breasts, about 140g/5oz each
• 1 tbsp sunflower oil
• 2 tsp curry powder
• 1 large red onion , thinly sliced
• 100g basmati rice
• 1 cinnamon stick
• pinch saffron
• 1 tbsp raisins
• 85g frozen peas
• 1 tbsp chopped mint and coriander
• 4 rounded tbsp low-fat natural yogurt

Per serving

495 kcalories, protein 45g, carbohydrate 63g, fat 9 g, saturated fat 2g, fibre 5g, salt 0.39 g

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