Spiced chicken with rice & crisp red onions

Spiced chicken with rice & crisp red onions

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(45 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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4th Sep, 2009
i make the rice from this recipe on a regular basis, it tastes wonderful and is easy to make! totally yummy!!! :-)
30th Jul, 2009
Really quick and tasty mid-week meal. I added some finely chopped cucumber to the yogurt as well as the herbs. I used one very large breast fillet cut in half and it didn't seem to dry out because it was very thick. Would it work with harissa paste instead of curry powder?
20th Jul, 2009
Really enjoyed this dish, will be having this again really soon. Yummy.
10th Jul, 2009
yum, yum. We really enjoyed this ever so simple dish. Top tip do more onions than recipe states as they are so gorgeous. Thought it might be too dry but the chicken was moist and the raita made it. Will definitely do this again soon.
4th Jul, 2009
This is a great recipe, really quick and easy and very tasty. This is a favourite in our house.
3rd Mar, 2009
Really nice, first time I have used saffron and amazed at the impact on flavour.
20th Feb, 2009
mmmmmmmmmmmmmmm says it all.. so quick and simple even my new to cooking Fiancé can throw this together.. The yogurt makes it for me. This dish has become a regular in our house now.
8th Feb, 2009
What a delight to have somethling so healthy and tasty. The rice was absolutely delicious, who would have thought a simple cinnamon stick alone could transform a dish so easily.
10th Jan, 2009
I made this last night and doubled the ingredients. We all loved it,rice excellent and red onion went down a storm. Do try it with a glass of chilled white wine.
25th Jun, 2008
great recipe, simple and easy and very tasty. This could become one of those midweek regulars as it relies on store cupboard ingredients always in the house.


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