Name: One-pot chicken & chickpea pilau
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4
Cuisine: British
Ingredients: 1 tbsp olive oil; 4 chicken thighs skin removed and trimmed of fat; 2 large leeks thinly sliced; 2 garlic cloves crushed; 400g can chickpeas in water, drained and rinsed; grated zest of 1 lemon; 200g easy-cook brown rice; 450ml chicken stock; 1 head broccoli broken into florets

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One-pot chicken & chickpea pilau

One-pot chicken & chickpea pilau

CJ Jackson

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Serves 4

Easy

Prep: 10 mins

Cook: 30 mins

A star rating of 3.5 out of 5.54 ratingsRate

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A super-fast superhealthy meal - chicken and chickpea pilau made in just one pot

Easily doubled

Healthy

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Ingredients

Nutrition

Units:

MetricUS

1 tbsp olive oil
4 chicken thighs

skin removed and trimmed of fat
2 large leeks

thinly sliced
2 garlic cloves

crushed
400g can chickpeas

in water, drained and rinsed
grated zest of 1 lemon
200g easy-cook brown rice
450ml chicken stock
1 head broccoli

broken into florets

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Nutrition: per serving

kcal447
fat10g
saturates2g
carbs59g
sugars4g
fibre8g
protein35g
salt0.8g

low

Method

step 1

Heat a large, lidded frying pan or fl ameproof casserole and add the oil. Fry the chicken thighs for 2 mins, turning halfway through cooking, until lightly coloured, then lift onto a plate. Add the leeks to the pan and stir-fry for 3 mins, then add the garlic and tip in the chickpeas, most of the lemon zest and rice. Stir together until well mixed.
step 2

Nestle the chicken in the rice mix. Pour over the stock and season lightly. Cover and cook on a low heat for 20 mins until the chicken is nearly cooked through and the rice has absorbed nearly all the liquid. Sit the broccoli on top of the rice, cover and continue to cook until the rice and broccoli are tender and the chicken cooked. Sprinkle with the remaining lemon zest to serve.

Recipe from Good Food magazine, February 2006

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A star rating of 3.5 out of 5.54 ratings

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