Spiced chicken with rice & crisp red onions

Spiced chicken with rice & crisp red onions

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(43 ratings)

Prep: 10 mins Cook: 25 mins


Serves 2
Low-cholesterol diets don't have to be boring as this curried chicken from Mary Cadogan proves

Nutrition and extra info

  • Easily doubled / halved

Nutrition: per serving

  • kcal495
  • fat9g
  • saturates2g
  • carbs63g
  • sugars15g
  • fibre5g
  • protein45g
  • salt0.39g
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  • 2 boneless skinless chicken breasts, about 140g/5oz each
  • 1 tbsp sunflower oil
    Sunflower oil

    Sunflower oil

    A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…

  • 2 tsp curry powder
  • 1 large red onion, thinly sliced
  • 100g basmati rice
  • 1 cinnamon stick
  • pinch saffron



    The stigma of a type of crocus, saffron threads have a pungent and distinctive aroma and flavour…

  • 1 tbsp raisins
  • 85g frozen pea
  • 1 tbsp chopped mint and coriander
  • 4 rounded tbsp low-fat natural yogurt


  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.

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Comments (42)

Zobot23's picture

Delicious, but I now fry the onions.

julesthenorweegie's picture

Swapped the curry powder for creole seasoning, and added a tablespoon of flora light to the brown rice I used, which made it slightly creamy. Had to add a little soya sauce and pepper as it was a bit too minty for me. I also served the yogurt with balsamic glaze zebra stripes which looked quite fancy! :D

shazbag's picture

A delicious low fat meal, I use a bit more onions tho. Easy and tasty!

kathryndonna's picture

This could be a really good recipe but needs lots of tweaking. The curry powder dries out on top of the chicken and benefits from being made into a paste with the oil first and a bit of chilli powder added to give a kick as the curry alone doesn't have much flavour. The onions are better fried in a little oil seperately as you get more control over them cooking, done in the oven some burnt and others were a bit soggy. I wasn't convinced about the raisins in the rice but that's personal preference. I also added a few flaked almonds on top for a bit of texture. It does need the yoghurt as otherwise it's quite dry and that really brought it together. A good recipe to experiment with.

nicolajane42's picture

This was very tasty and easy! I didn't have a red onion so I just used a white one and it was still delicious.

I found the rice a little bit too sweet! So I think next time I'll put a bit more salt and pepper in mine. Also, I added a dash of chilli powder to the chicken as I thought it needed a bit of spice. Overall, very easy for a quick weeknight meal!

mighty_south's picture

I don't think I did enough onion for my taste. will keep this one in my binder to make again though because it was nice and simple enough to rustle up for a quick supper.

pascallc's picture

Was surprised how tasty this was. Very simple to make

petitechef's picture

This was really tasty and simple to make. However, I found that the chicken needed more like 35 minutes to cook properly, and I needed more than 300ml of water for the rice - by the time I added the peas, all the water had been absorbed so I had to add some more boiling water at that stage. Will definitely be making again.

cocovanilla's picture

Good stuff! The chicken is a little bland and could need some salt and pepper in addition to the curry. I would also like a more crisp surface. The onion need to be cut in really thin strips to turn out crispy. The rice is lovely!

tricity-bendix's picture

The rice is amazing.

gill_david's picture

We enjoyed this despite the fact the onions remained soggy and did not go crispy! It was rather dry so the raita was really valuable in this case. Would use more onions if I made it again.

cocovanilla's picture

The rice was tasty, but the chicken was a little boring, olive oil and curry powder did not make it very interesting.

pal_matchett's picture

We absolutely love this dish and it has now become one of our weekly staples. Over time I have changed how I make it and it is now cooked totally on the hob. I first fry the onions in 1 tsp oil and then keep them warm. I then cut the chicken into bitesized chunks, sprinkle with the curry powder and then fry in the same pan with a little more oil added. Everything else is the same except that I use low fat creme fraiche and mix in a bit of mint sauce from a jar (in the winter months anyway). The whole thing takes about 20 mins from start to finish - and a lot less than that to polish off :o)

tonykerr's picture

Very easy to prepare and cook. Tastes delicious, chicken was very moist. DELICIOUS. Willl definately be making again.

itsnice's picture

awesome - thought that saffron in the rice was a touch. i served it with a side of finely grated carrot, with a sprinkling of sunflower seeds and a dash of balsamic

buona_forchetta's picture

didn't have yoghurt so mixed sour cream and mascarpone - not as saintly but it worked well. wrapped chicken and onions in tin foil to reduce mess in oven, but made onions go a bit funny so i finished browning it in a pan and worked perfectly - just more washing up!

amberevans's picture

A tasty, original recipe. The only adjustment I have had to make is cooking the chicken for 35 minutes as it was still slightly underdone after the recommended 25 (I don't think it's my oven as it is usually spot on with other recipes).

dindalex's picture

A great recipe! my first experiment from this website. Swapped the white rice for brown and was impressed that such a healthy meal can taste so good. There's hope for this diet yet....!

dindalex's picture

A great recipe! my first experiment from this website. Swapped the white rice for brown and was impressed that such a healthy meal can taste so good. There's hope for this diet yet....!


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