Spiced chicken and cashew pilaf

Serves: 4

Time to make: 1 hr

Hands-on time: 20 mins

Ingredients

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1 onion, finely chopped

2 cloves garlic, crushed

1 teaspoon zest of lemon

pinch dried chilli flakes

300g brown rice

2 cups liquid salt-reduced chicken stock

400g chicken breast fillets, thinly sliced

2 bunches asparagus, trimmed, cut in 1cm-rounds or 300g green beans, cut in pieces

150g snow peas, trimmed, sliced

25g toasted cashews, chopped

Instructions

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1 Place a large saucepan over a medium heat and spray with oil.

2 Cook onion, stirring occasionally, for 3-4 minutes or until soft. Add garlic, lemon zest and chilli flakes. Cook, stirring, for 1 minute.

3 Add rice and stir to coat grains in onion and herbs. Add stock and 1 cup water and bring to the boil. Cover, reduce heat and simmer for 35-40 minutes or until stock is almost evaporated and rice is nearly al dente.

4 Meanwhile, place a frying pan over a high heat and spray with oil. Cook chicken in batches for 2-3 minutes or until golden brown. Remove and set aside.

5 Remove rice from heat and remove lid. Add asparagus and snow peas, quickly replace lid then set aside to steam for 5 minutes.

6 Fluff rice with a fork. Add chicken and cashews. Stir through then serve.

Variations

Make it gluten free: Use gluten-free stock.

Nutrition Info (per serve)

Calories 483 cal

Kilojoules 2020 kJ

Protein 34 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 65 g

Sugar 8 g

Dietary fibre 6 g

Sodium 400 mg

Calcium 70 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.