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
- Coriander: 1 tbsp chopped mint and coriander
- Red Onion: 1 large red onion, thinly sliced
- Natural Yogurt: 4 rounded tbsp low-fat natural yogurt
- Curry Powder: 2 tsp curry powder
- Frozen Pea: 85g frozen pea
- Sunflower Oil: 1 tbsp sunflower oil
- Saffron: pinch saffron
- Basmati Rice: 100g basmati rice
- Raisin: 1 tbsp raisins
- Cinnamon Stick: 1 cinnamon stick
- Boneless Skinless Chicken: 2 boneless skinless chicken breasts, about 140g/5oz each
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.
