Cholesterol-friendly recipe for 2 people, takes only 25 mins; recipe has boneless skinless chicken, sunflower oil, curry powder, red onion, basmati rice, cinnamon stick, saffron, raisin, frozen pea, coriander and natural yogurt.
Spiced chicken with rice & crisp red onions
Course: Cholesterol-friendly
Servings
2
servings
Prep time
10 mins
Ingredients
- Boneless Skinless Chicken: 2 boneless skinless chicken breasts, about 140g/5oz each
- Sunflower Oil: 1 tbsp sunflower oil
- Curry Powder: 2 tsp curry powder
- Red Onion: 1 large red onion, thinly sliced
- Basmati Rice: 100g basmati rice
- Cinnamon Stick: 1 cinnamon stick
- Saffron: pinch saffron
- Raisin: 1 tbsp raisins
- Frozen Pea: 85g frozen pea
- Coriander: 1 tbsp chopped mint and coriander
- Natural Yogurt: 4 rounded tbsp low-fat natural yogurt
Directions
- Heat oven to 190C/fan 170C/gas 5. Brush the chicken with 1 tsp oil, then sprinkle with curry powder. Toss the onion in the remaining oil. Put the chicken and onions in one layer in a roasting tin. Bake for 25 mins until the meat is cooked and the onions are crisp, stirring the onions halfway through the cooking time.
- Rinse the rice, then put in a pan with the cinnamon, saffron, salt to taste and 300ml water. Bring to the boil, stir once, add the raisins, cover. Gently cook for 10-12 mins until the rice is tender, adding the peas halfway through. Spoon the rice onto two plates, top with the chicken and scatter over the onions. Stir the herbs into the yogurt and season, if you like, before serving on the side.
