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Mexican rice with chicken and prawns
Serves: 6
Time to make: 50 mins
Ingredients
- olive spray oil
- 8 small chicken drumsticks, skin removed
- 1 onion, finely chopped
- 2 cloves garlic, crushed
- 1 red capsicum, diced
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon paprika
- 1 cup long-grain white rice
- 400g can diced Italian tomatoes
- 2 cups reduced-salt chicken stock
- 12 raw prawns, peeled, de-veined
- 1 cup frozen peas
- ½ cup flat-leaf parsley, roughly chopped
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Instructions
1 Spray a non-stick frying pan with oil. Cook 4 drumsticks over a medium heat until golden – about 6 minutes. Remove from pan and cook remaining drumsticks.
2 Spray pan again. Cook onion for 3 minutes, or until soft. Add garlic and capsicum. Cook for 2 minutes. Stir in cumin, coriander, paprika and rice.
3 Add tomatoes and stock. Bring to the boil. Add chicken. Cover and simmer for 15-20 minutes. Add prawns and peas. Cook for 3 minutes. Top with parsley and serve.
Variations
Make it gluten free: Check your stock and canned tomatoes are gluten free brands.
Nutrition Info (per serve)
-
Calories 359cal
-
Kilojoules 1500kJ
-
Protein 36g
-
Total fat 9g
-
–Saturated fat 2g
-
Carbohydrates 35g
-
–Sugars 6g
-
Dietary fibre 4g
-
Sodium 570mg
-
Calcium 140mg
-
Iron 4mg
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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