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

Easy

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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Ingredients

  • 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
    Saffron

    Saffron

    sah-fron

    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

Method

  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)

ireneharvey's picture

Fantastic recipe. So easy and so tasty!

michelleemmaaustin's picture
5

very tasty and easy to make!

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