Friday, October 16, 2009

Spicy chicken fried rice

A clever mix of basmati and wild rice gives this superhealthy chicken dish a wonderfully nutty bite

Preparation time Prep 5 mins
Cook time 25 mins

Ingredients - Serves 4
300g mixed basmati and wild rice
1 chicken stock cube
4 skinless chicken breasts , thinly sliced
3 tsp ground cumin
good pinch chilli flakes
handful coriander , roughly chopped
1 tbsp sunflower oil
2 red peppers , deseeded and thinly sliced
400g can kidney beans , rinsed and drained
bunch green onions , thinly sliced

1. Put the rice into a saucepan, cover with water, crumble in the stock cube, then bring to the boil. Stir the rice once, then simmer for about 20 mins until tender. Drain well.

2. Meanwhile, toss the chicken in the spices and coriander. Heat a pan, add the oil, tip in the peppers, then stir-fry for 3 mins until starting to soften. Add the chicken, then fry until golden, about 5 mins. Add the rice, beans and spring onions, then warm through.

Mixed basmati and wild rice is available in most supermarkets. We used Tilda Basmati & Wild Rice.

Nutrition Per serving
538 kcalories, protein 48g, carbohydrate 77g, fat 7 g, saturated fat 1g, fibre 6g, salt 1.91 g

Recipe from Good Food magazine, November 2007.

Save and share this recipe
Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.


Related Posts Plugin for WordPress, Blogger...