Apricot chicken

A healthy, easy take on a family favourite that's ready in only 30 minutes!

Serves: 4

Time to make: 30 mins

Ingredients

8 dried apricots, split in half
spray oil
480g skinless chicken thigh fillets, thickly sliced
1 large onion, thinly sliced
2 cloves garlic, crushed
2 tablespoons salt-reduced French onion soup mix
2 large carrots, sliced
2 x 250g microwavable brown basmati rice
150g baby spinach leaves
1 cup shelled edamame beans
2 tablespoons flaked natural almonds, toasted, to serve

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Instructions

Stay Awake

1 In a heatproof bowl, place apricots and 1½ cups (375ml) boiling water. Leave to soak for 10 minutes. Season chicken pieces with pepper.

2 Spray a large, non-stick frying pan liberally with oil and place over medium heat. Add onion and cook, stirring, for 3-5 minutes or until lightly golden. Add chicken pieces and cook, turning often, until golden on all sides. Add garlic and cook 30 seconds.

3 Stir in onion soup mix. Add apricots and liquid. Bring mixture to a simmer. Add carrot, cover and simmer over medium heat for 2 minutes. Uncover and simmer 3-5 minutes until liquid is reduced.

4 Heat rice according to packet instructions. Stir spinach and edamame beans through chicken mixture. Heat for 2 minutes. Divide chicken and rice among 4 bowls. Scatter with almonds to serve.

HFG tip

Dried apricots aren’t just big on flavour — they’re also low in kJs and packed with a surprising variety of vitamins and minerals.

Nutrition Info (per serve)

Calories 450 cal

Kilojoules 1881 kJ

Protein 32.6 g

Total fat 14.3 g

Saturated fat 3.0 g

Carbohydrates 45.4 g

Sugar 45.4 g

Dietary fibre 9.7 g

Sodium 575 mg

Calcium 135 mg

Iron 3.9 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.