

Creamy mustard and leek chicken with black rice
Author: The Healthy Food Guide TV Series
Photographer: The Healthy Food Guide TV Series
First published: May 2017
This creamy mustard and leek chicken with black rice dish, is just the thing for a cold winter's night dinner.
Serves: 4
Time to make: 55 mins
Ingredients
Units: Metric | Imperial (US)
- 1 cup black rice, rinsed until water runs clear
- 2 cups water
- 1 tablespoon extra virgin olive oil
- 1 large leek, washed, very finely sliced in food processor
- 4 cloves garlic, finely chopped
- 500g skinless chicken breast, chopped
- 5 teaspoons mustard
- 2 teaspoons wholegrain mustard
- 400g white mushrooms, sliced
- ¾ cup frozen peas
- ½ cup water
- 3 tablespoons light cream for cooking
- fresh flat-leaf parsley, to garnish
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Instructions
- In a large saucepan combine rinsed rice and water. Set over a high heat and bring to the boil. Reduce heat, cover and simmer for 25 minutes. Remove from heat and let stand, covered, for 10-15 minutes. Fluff rice with a fork before serving.
- Once rice has been simmering for about 5 minutes, heat oil in a large non-stick pan over a medium heat. Add leeks and garlic and cook for 5 minutes, or until leeks are soft.
- Add chicken and mustard to the pan. Cook for around 5 minutes, until chicken is lightly browned all over. Add mushrooms and cook for 2-3 minutes, stirring from time to time. Add peas and water. Cook for 8-10 minutes over a low heat until chicken is cooked through.
- Add cream and cook for 1 minute. Serve with black rice. Garnish with parsley.
Variations
Make it gluten free: Check mustards are gluten free.
Nutrition Info (per serve)
-
Calories 449cal
-
Kilojoules 1880kJ
-
Protein 38g
-
Total fat 11g
-
–Saturated fat 4g
-
Carbohydrates 45g
-
–Sugars 5g
-
Dietary fibre 8g
-
Sodium 290mg
-
Calcium 100mg
-
Iron 3mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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