Thai-style chicken with pineapple rice

Photographer: John Paul Urizar

This healthy Thai chicken dish is a great option when you're on the run and need a meal on the table fast. It's easy on the waistline while delivering a filling, sweet and spicy meal that the whole family will love.

Serves: 4

Time to make: 10 mins

Ingredients

More weights & measures

250g pouch microwavable wholegrain basmati rice
250g pouch microwavable long grain white rice
4 spring onions, thinly sliced
2 cups frozen pea and corn sweetcornXand carrot mix, thawed
439g can pineapple chunks in juice, drained, juice reserved
2 cups shredded store-bought barbecued chicken breast
3 tablespoons reduced-salt soy sauce
4 eggs
1 fresh red chilli, sliced, to serve
fresh coriandercilantroX leaves, to serve

Instructions

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1 Preheat oven to 180°C. Lightly spray a 26 x 30cm (2.5cm deep) baking dish with olive oil and place in oven to warm.

2 Heat rice according to packet instructions. Transfer rice to warmed baking dish. Add spring onions, vegetable mix, pineapple chunks, ¼ cup pineapple juice, chicken and soy sauce, mixing well to combine. Using the back of a spoon, create four indents into rice mixture, then crack an egg into each indent.

3 Transfer dish to oven and bake for 10 minutes or until eggs are cooked to your liking. Serve garnished with chilli slices and fresh coriander leaves.

Nutrition Info (per serve)

Calories 466 cal

Kilojoules 1947 kJ

Protein 35.9 g

Total fat 9.8 g

Saturated fat 2.6 g

Carbohydrates 54.8 g

Sugar 15.9 g

Dietary fibre 6.1 g

Sodium 719 mg

Calcium 55 mg

Iron 3.2 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.