Spiced chicken with rice & crisp red onions

Spiced chicken with rice & crisp red onions

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(49 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


  • 2 boneless skinless chicken breasts, about 140g/5oz each
  • 1 tbsp sunflower oil
    Sunflower oil

    Sunflower oil

    Sunflower oil is made from pressing sunflower seeds and extracting the oil. It's usually…

  • 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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22nd Jun, 2016
Delicious, but I now fry the onions.
10th May, 2013
Oh! And here's a link to how mine turned out! More hearty looking and less fancy, but still went down a treat :) http://julesthenorweegie.blogspot.nl/2013/05/spiced-chicken-with-rice-and-crispy-red.html
9th May, 2013
Swapped the curry powder for creole seasoning, and added a tablespoon of flora light to the brown rice I used, which made it slightly creamy. Had to add a little soya sauce and pepper as it was a bit too minty for me. I also served the yogurt with balsamic glaze zebra stripes which looked quite fancy! :D
13th Jan, 2013
A delicious low fat meal, I use a bit more onions tho. Easy and tasty!
kathryndonna's picture
5th Jan, 2013
This could be a really good recipe but needs lots of tweaking. The curry powder dries out on top of the chicken and benefits from being made into a paste with the oil first and a bit of chilli powder added to give a kick as the curry alone doesn't have much flavour. The onions are better fried in a little oil seperately as you get more control over them cooking, done in the oven some burnt and others were a bit soggy. I wasn't convinced about the raisins in the rice but that's personal preference. I also added a few flaked almonds on top for a bit of texture. It does need the yoghurt as otherwise it's quite dry and that really brought it together. A good recipe to experiment with.
15th Aug, 2012
This was very tasty and easy! I didn't have a red onion so I just used a white one and it was still delicious. I found the rice a little bit too sweet! So I think next time I'll put a bit more salt and pepper in mine. Also, I added a dash of chilli powder to the chicken as I thought it needed a bit of spice. Overall, very easy for a quick weeknight meal!
7th Aug, 2012
I don't think I did enough onion for my taste. will keep this one in my binder to make again though because it was nice and simple enough to rustle up for a quick supper.
31st Mar, 2012
Was surprised how tasty this was. Very simple to make
28th Mar, 2012
This was really tasty and simple to make. However, I found that the chicken needed more like 35 minutes to cook properly, and I needed more than 300ml of water for the rice - by the time I added the peas, all the water had been absorbed so I had to add some more boiling water at that stage. Will definitely be making again.
16th Mar, 2012
Good stuff! The chicken is a little bland and could need some salt and pepper in addition to the curry. I would also like a more crisp surface. The onion need to be cut in really thin strips to turn out crispy. The rice is lovely!


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