Peanut chicken and rice

Try our low calorie, one dish, peanut chicken and rice recipe, super easy and on the table in 30 minutes. This low cost delicious meal is your answer to midweek dinner dilemmas.

Serves: 4

Time to make: 35 mins

Ingredients

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1 tablespoon oil

2 boneless and skinless chicken breasts, thinly sliced

1 onion, chopped

3 cloves garlic, crushed

400g can chopped tomatoes

¼ cup crunchy peanut butter

1 tablespoon curry powder

3 cups chicken stock

1 ½ cups basmati or jasmine rice

1 large pinch thyme

½ teaspoon salt

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Instructions

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1 Heat the oil in a large saucepan. Cook the chicken slices until sealed (slightly brown) then set aside. Add the onion and garlic to the pan and cook till soft. Return the chicken to the pan and mix in the tomatoes, peanut butter, curry powder and thyme and mix well to disperse the peanut butter through the mixture.

2 Add the chicken stock and bring to the boil. When the mixture is boiling stir in the salt and rice. Return the mixture to the boil then cover and reduce the heat. Cook for 20 minutes on low, then check to see if all the liquid is absorbed and the rice is cooked. Serve with a salad or green vegetables.

Nutrition Info (per serve)

Calories 327 cal

Kilojoules 1370 kJ

Protein 21.8 g

Total fat 8.6 g

Saturated fat 1.4 g

Carbohydrates 41.2 g

Sugar 5.1 g

Dietary fibre 2 g

Sodium 500 mg

Calcium 40 mg

Iron 2.4 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.