Sun-dried tomato and chicken pilaf
- 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
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.
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)
Total fat 8g
–Saturated fat 2g
Dietary fibre 4g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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