Turmeric chicken bites with vege rice bowl

The turmeric in these bites gives a Middle Eastern flavour to this gluten-free recipe. It's also high in fibre and protein.

Serves: 4

Time to make: 1 hr 20 mins , plus 2 hrs or overnight marinating

Ingredients

More weights & measures

1 large piece (about 15g) root turmeric, peeled and grated
2 cloves garlic, peeled
1 piece (about 20g) root ginger, grated
1½ tablespoon olive oil
juice of 1 lemon
600g skinless boneless chicken thighs, cut into chunks
200g baby carrots, scrubbed
250g baby beetrootbeetsX
2 red onions, cut into wedges
spray oil
¾ cup brown basmati rice
2 sticks cinnamon, broken up
400g can chickpeagarbanzoXsgarbanzosX, rinsed and drained
4 dried dates, sliced
1 cup fresh coriandercilantroX, chopped
¹/³ cup low-fat plain yoghurt

Instructions

Stay Awake

1 In a processor, blend turmeric (reserving 1 teaspoonful), garlic, ginger, half of the lemon juice and 1 tablespoon of the oil to a paste. Use paste to coat chicken and leave to marinate for a few hours or overnight.

2 Once chicken is marinated, preheat oven to 190°C. In an ovenproof dish, place carrots, beetroot and onion. Spray with oil. Bake in oven for 20 minutes, toss and respray with oil.

3 In another ovenproof dish, place chicken and cook for 25-30 minutes, until lightly golden, turning once.

4 Meanwhile, in a pan, heat remaining oil over medium and add rice. Cook for a minute. Add 1½ cups water, reserved turmeric and cinnamon sticks. Bring to the boil, reduce heat, cover and simmer for 15 minutes, or until rice is fluffy.

5 Stir in chickpeas and dates with half of the coriander and reserved lemon juice. Season to taste.

6 To serve, divide rice among 4 bowls. Add roasted veges and top with chicken and remaining coriander. Serve with a spoonful of yoghurt.

HFG tip

The longer the chicken is marinated, the more intense the flavour will be.

Chicken thighs work well in this recipe, as they remain moist and tender.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 588 cal

Kilojoules 2460 kJ

Protein 40 g

Total fat 19 g

Saturated fat 4 g

Carbohydrates 60 g

Sugar 19 g

Dietary fibre 11 g

Sodium 400 mg

Calcium 120 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.