Spiced chicken with rice & crisp red onions

Spiced chicken with rice & crisp red onions

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(44 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, questions and tips

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10th Mar, 2012
The rice is amazing.
3rd Jan, 2012
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.
14th Apr, 2011
The rice was tasty, but the chicken was a little boring, olive oil and curry powder did not make it very interesting.
Nana_Lu's picture
10th Jan, 2011
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)
4th Jan, 2011
Very easy to prepare and cook. Tastes delicious, chicken was very moist. DELICIOUS. Willl definately be making again.
13th Oct, 2010
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
22nd Aug, 2010
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!
16th Aug, 2010
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).
24th Nov, 2009
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....!
24th Nov, 2009
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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