Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes

Easy Spanish chicken

Time to make: 1 hr
Serving: 6 people

Ratings: 5.0

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Ingredients

Measurements explained

1 tablespoon oil
1 red onion, sliced
2 cloves garlic, crushed
800g boneless and skinless chicken thighs
spray oil
1 ¾ cups brown rice
1 cup reduced-salt chicken stock
⅓ cup red wine
2 tablespoons tomato paste
few strands saffron (optional)
⅓ cup semi-dried tomatoes
1 red capsicum, diced
1 ½ cups cherry tomatoes
3 cups mushrooms, sliced
⅓ cup chopped fresh herbs (sage, tarragon or oregano)
½-1 teaspoon smoked paprika
3 tablespoons chipotle sauce
freshly ground black pepper
2 cups green beans
¾ cup peas
¼ cup black olives
fresh basil, to garnish

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Heat a large non-stick pan with oil. Cook onion and garlic until softened. Add chicken and a spray of oil. Cook until evenly browned. Transfer to a large casserole dish and heat.

2 Add rice to the casserole and stir for a few minutes. Add stock, 5 cups hot water, wine, tomato paste and saffron, if using. Stir.

3 Add remaining ingredients, except beans, peas and olives. Bring to boil. Reduce heat and cover. Cook for 30-35 minutes, stirring occasionally, adding a little more water if needed.

4 Add beans, olives and peas. Cook for a further 5-10 minutes. Serve with fresh basil and a green salad.

Variations

Make it gluten free: Check stock, tomato paste, paprika and chipotle sauce are gluten free.

Nutrition info (per serve)

Calories 503 cal

Kilojoules 2110 kJ

Total fat 14 g

Saturated fat 3 g

Member only

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.

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First published: Jan 2016

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.