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Poached chicken with chilli, lemon and mint
Serves: 4
Time to make: 40 mins
Ingredients
- 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.
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Instructions
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 354cal
-
Kilojoules 1480kJ
-
Protein 29g
-
Total fat 9g
-
–Saturated fat 2g
-
Carbohydrates 40g
-
–Sugars 6g
-
Dietary fibre 5g
-
Sodium 740mg
-
Calcium 40mg
-
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.
