Spiced chicken with rice & crisp red onions
By Mary Cadogan
Cooking time
Prep: 10 mins Cook: 25 minsSkill level
EasyServings
Serves 2Low-cholesterol diets don't have to be boring as this curried chicken from Mary Cadogan proves
Nutrition and extra info
Additional info
- Easily doubled / halved
Nutrition per serving
- kcalories
- 495
- protein
- 45g
- carbs
- 63g
- fat
- 9g
- saturates
- 2g
- fibre
- 5g
- sugar
- 15g
- salt
- 0.39g
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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Method
- 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.
- 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.
Recipe from Good Food magazine, February 2008
Comments, questions and tips
Comments
Oh! And here's a link to how mine turned out! More hearty looking and less fancy, but still went down a treat :)
http://julesthenorweegie.blogspot.nl/2013/05/spiced-chicken-with-rice-an...
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
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.
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!
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.
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)