Sun-dried tomato and chicken pilaf

This slow cooked chicken dinner is a hearty, but healthy meal to come home to after a busy day, easy to make and absolutely delicious.

Serves: 4

Time to make: 3 hrs 30 mins

Hands-on time: 20 mins

Ingredients

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olive spray oil

4 boneless skinless chicken breasts

1 large onion, roughly chopped

2 cloves garlic, chopped (optional)

400g can chopped tomatoes, no added salt

50g sun-dried tomatoes, drained, sliced

black pepper, to season

2 teaspoons pesto

600ml salt-reduced chicken stock, hot

150g basmati rice

50g wild rice

rocketarugulaX salad, to serve

Instructions

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1 Preheat slow cooker. Spray a heavy-based frying pan with oil, then cook chicken breasts on one side only over a medium-high heat until browned. Remove from pan with a spoon and reserve on a plate.

2 Cook onion and garlic (if using) in pan for 5 minutes, stirring, until lightly browned. Add tomatoes, sun-dried tomatoes and pesto. Season with black pepper and bring to the boil. Pour into slow cooker pot. Stir in hot stock.

3 Rinse basmati rice well in a sieve under cold running water, then stir into slow cooker pot with wild rice. Arrange chicken breasts on top of rice, browned side on top, pressing them just below level of the liquid so they don’t dry out during cooking. Cover and cook on high for 2 1/2-3 hours or until chicken is thoroughly cooked and rice is tender.

4 Spoon onto serving plates and serve with a rocket salad.

HFG tip

This recipe is for a standard size 3-litre slow-cooker. To make it in a larger cooker, increase the ingredient quantities by half as much again and cook for the same length of time.

Nutrition Info (per serve)

Calories 468 cal

Kilojoules 1960 kJ

Protein 49 g

Total fat 8 g

Saturated fat 2 g

Carbohydrates 50 g

Sugar 10 g

Dietary fibre 4 g

Sodium 830 mg

Calcium 80 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.