Rice & peas with mango chicken
Affordable, tasty and filling, this Lesley Waters dish will become a family favourite
14
ratings
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Plus marinating
- Make the rice and peas: heat 2 tbsp oil in a large frying pan, then fry onion for 5 mins. Add the garlic, then stir in the rice. Cook for 1 min more. Add the beans, pour in the stock and coconut milk and season well. Bring to the boil, cover, then simmer gently for 25-30 mins or until the rice is just cooked. Add the thyme and petit pois for the final 3 mins of cooking, then fluff up with a fork.
- Meanwhile, mix the mango chutney, lime zest and juice and remaining olive oil, then season well. Heat a griddle or frying pan, brush a little of the mix over the chicken breasts, then cook for 5 mins each side until charred and cooked through. Once done, set aside to rest for a few mins while you heat the rest of the mango mix in the pan. Serve the rice and peas with a chicken breast and spoonfuls of tangy mango sauce.
Healthy benefits
Cannellini, flageolet, borlotti, red kidney, black, pinto, aduki, haricot - there are so many types of beans available now. They all have more or less the same uses, cooked in soups and stews, dressed in salads or mashed and served instead of potatoes. One simple rule when using canned beans is to make sure you rinse them really well.
Lesley says...
I love pulses - they are real flavour absorbers and work well in a whole variety of dishes. They're also cheap, satisfying and a delicious way to add protein and fibre to your diet. Most pulses are available in cans, so there's no need to soak them - and some lentils can be cooked very quickly. If you've never used pulses before you'll be amazed at how they can become so much a part of your everyday meals
Per serving
702 kcalories, protein 50g, carbohydrate 86g, fat 20 g, saturated fat 7g, fibre 11g, sugar 19g, salt 2.55 g
Recipe from Good Food magazine, July 2008.
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Ingredients
- 6 tbsp mango chutney
- zest and juice 2 limes
- 4 skinless chicken breasts
FOR THE RICE AND PEAS
- 4 tbsp olive oil
- 1 onion , chopped
- 2 garlic cloves , crushed
- 200g long grain rice
- 400g can kidney beans , drained and rinsed
- 400g can black-eyed beans , drained and rinsed
- 500ml vegetable stock
- 1 thyme sprig, leaves stripped
- 175g frozen petits pois
- 200ml reduced-fat coconut milk
Search Good Food
This creamy dessert is called shrikhand and is a must in many Indian houses on the west coast. It's a whole lot healthier than most Indian desserts - dig in!
1
rating
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Plus marinatingIngredients
- 6 tbsp mango chutney
- zest and juice 2 limes
- 4 skinless chicken breasts
FOR THE RICE AND PEAS
- 4 tbsp olive oil
- 1 onion , chopped
- 2 garlic cloves , crushed
- 200g long grain rice
- 400g can kidney beans , drained and rinsed
- 400g can black-eyed beans , drained and rinsed
- 500ml vegetable stock
- 1 thyme sprig, leaves stripped
- 175g frozen petits pois
- 200ml reduced-fat coconut milk
Per serving
702 kcalories, protein 50g, carbohydrate 86g, fat 20 g, saturated fat 7g, fibre 11g, sugar 19g, salt 2.55 g
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