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Spiced chicken with rice & crisp red onions

Spiced chicken with rice & crisp red onions

A star rating of 4.4 out of 5.49 ratingsRate
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 2

Low-cholesterol diets don't have to be boring as this curried chicken from Mary Cadogan proves

  • Easily doubled
  • Easily halved
Nutrition: per serving
HighlightNutrientUnit
kcal495
fat9g
saturates2g
carbs63g
sugars15g
fibre5g
protein45g
low insalt0.39g
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Ingredients

  • 2 boneless skinless chicken breasts, about 140g/5oz each
  • 1 tbsp sunflower oil
  • 2 tsp curry powder
  • 1 large red onion , thinly sliced
  • 100g basmati rice
  • 1 cinnamon stick
  • pinch saffron
  • 1 tbsp raisins
  • 85g frozen pea
  • 1 tbsp chopped mint and coriander
  • 4 rounded tbsp low-fat natural yogurt

Method

  • STEP 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.

  • STEP 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.

Recipe from Good Food magazine, February 2008

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Overall rating

A star rating of 4.4 out of 5.49 ratings
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