One Pan Chicken and Rice
This recipe was inspired by The Healthy Eating Hub Italian Baked Rice and Chicken recipe. I've made this with different types of rice and using different herbs and spices. Adding cumin will change the flavour to a more middle eastern dish.
oil, olive, spray 400 g chicken, tenderloins cut into chunks 270 g mushroom, common thinly sliced 410 g tomato, diced, canned 120 g spinach, baby 200 g cauliflower made into rice, can be fresh or frozen 100 g rice, black 100 g rice, basmati 1 lemon rind only ½ tsp paprika ½ tsp chilli, flakes 2 clove garlic 600 ml stock, chicken you may need to add more ½ bunch parsley, flat leaf, fresh roughly chopped
In a large non-stick pan: Spray oil (just a 2 second burst). Saute the garlic and chicken until golden. Add the mushrooms to the pan and cook for a further 2 minutes.
Add baby spinach, cauliflower rice, and tinned tomatoes.
Once everything is combined and the chicken is cooked through: Add the basmati and black rice and stir through a cup of stock. Add the paprika, chilli powder and lemon rind. Lower the temperature and cover the pan. Occasionally stir through and add extra stock as required until the rice cooks. Season to taste.
Once the rice is cooked, add the parsley and serve.
Whole foods: 72%
1 serve of this recipe provides:
1 serve protein
1 serve carbohydrate
4 serve vegetables
Calories: 436 kcal Carbohydrates: 41 g Protein: 51 g Fat: 5 g Saturated Fat: 1 g Fiber: 6 g Sugar: 5 g Calcium: 109 mg