Poached chicken with chilli, lemon and mint

Author: Jennie Milsom

Photographer: Joanna Wickham

Serves: 4

Time to make: 40 mins

Ingredients

More weights & measures

1 tablespoon olive oil
1 onion, sliced
4 skinless, boneless chicken thighs, sliced
1 chilli, deseeded, finely sliced
¾ cup long-grain rice
4 cups salt-reduced chicken stock*
1 cup water
1 ½ cups frozen peas
2 tablespoons chopped fresh mint
½ lemon, juice
*NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it's wise to check the label to be sure as product ingredients can vary and formulations can change.

Instructions

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1 Heat oil in a large non-stick pan. Add onion and cook, stirring, for 5-6 minutes until slightly softened. Add chicken and chilli. Cook over a medium heat for 5 minutes, stirring, until golden.

2 Add rice, stirring briefly to coat in the mixture, then add stock and water. Cover and bring to the boil. Simmer for 10-15 minutes until rice is almost tender and chicken is cooked.

3 Add peas and cook for 2 minutes until tender. Stir in mint and lemon juice then spoon into 4 bowls and serve.

Nutrition Info (per serve)

Calories 354 cal

Kilojoules 1480 kJ

Protein 29 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 40 g

Sugar 6 g

Dietary fibre 5 g

Sodium 740 mg

Calcium 40 mg

Iron 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.