Spiced chicken & cauliflower pilaf
- Good Food team
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Serves 4
Easy
Prep: 5 mins
Cook: 15 mins
A star rating of 2.7 out of 5.10 ratingsRate
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A superhealthy dish in 20 minutes. Perfect in the week
Healthy
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Ingredients
Nutrition
Units:
MetricUS
-
4 chicken breasts
skin on
-
1 tbsp medium curry powder
(one with turmeric in it)
-
200g basmati rice
-
500ml chicken stock
-
200g cauliflower
florets
-
200g frozen green bean
-
1 lemon
halved lengthways and sliced
-
small bunch coriander
leaves and stalks separated and roughly chopped
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Nutrition: per serving
-
kcal360
-
fat3g
-
saturates1g
-
carbs45g
-
sugars3g
-
fibre3g
-
protein41g
-
salt0.77g
low
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Method
-
step 1
Heat a frying pan or flameproof casserole, then brown the chicken, skin-side down. Tip in the curry powder and rice, fry for 1 min, then stir in the stock.
-
step 2
Add the cauliflower, beans, lemon slices and coriander stalks to the pan and turn the chicken skin-side up. Bring to the boil, then simmer with the lid on for 10 mins, until the chicken is cooked through and the rice tender. Sprinkle over the coriander leaves and serve.
RECIPE TIPS
TIP
Using fresh or dried herbs and spices is a fast, easy way to improve the flavour of a dish, without adding any extra fat or salt.
Recipe from Good Food magazine, December 2006
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A star rating of 2.7 out of 5.10 ratings
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