Chicken and mushroom pilaf

Author: Niki Bezzant - Founding Editor

Photographer: Ian Wallace

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This low calorie chicken and mushroom pilaf is a complete meal that the whole family will love.

Serves: 6

Time to make: 45 mins

Ingredients

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2 spring onions, finely chopped

2 teaspoons grated fresh ginger

1 tablespoon salt-reduced soy sauce

2 cloves garlic, crushed

750g skinless chicken thighs, cut in 2cm pieces

cooking spray oil

500g mushrooms, thickly sliced

1 cup long-grain rice

3 cups salt-reduced chicken stock

2 tablespoons sweet chilli sauce

1 tablespoon fish sauce

1 cup frozen peas

Instructions

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1 Combine onions, ginger, soy sauce, garlic and chicken in a bowl. Toss to coat.

2 Spray a large frying pan with oil and place over a medium heat. Add half the chicken and cook for 1-2 minutes, turning, until browned. Transfer to a plate and repeat with remaining chicken.

3 Spray a little more oil into pan. Add mushrooms and cook for 2-3 minutes until brown. Transfer to plate with chicken.

4 Add rice, stock and sauces to pan. Cover and bring to the boil. Reduce heat and simmer for 10 minutes. Add chicken and mushrooms and cook, covered, for 8-10 minutes until rice is tender and most of the liquid has been absorbed. Add peas. Stand for 5 minutes before serving.

Nutrition Info (per serve)

Calories 330 cal

Kilojoules 1380 kJ

Protein 32 g

Total fat 8 g

Saturated fat 2 g

Carbohydrates 35 g

Sugar 5 g

Dietary fibre 3 g

Sodium 890 mg

Calcium 35 mg

Iron 3 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.

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