Paprika chicken with rice

Overview:

A quick and easy meal to prepare. A mild flavoured Indian spicy dish.

Time: 40-45 minutes

Choose a low salt stock and omit the extra salt to reduce the salt content of the dish.

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Ingredients:

• 6 skinless and boneless chicken thighs
• 200g/7oz frozen peas
• 200g/7oz long grain rice
• 400g tin tomatoes, drained and chopped
• 1 large onion, finely chopped
• 400ml/13½ fl oz hot chicken stock
• 2 tablespoons olive oil
• 2 teaspoons paprika
• 2 cloves of garlic, crushed
• a little salt and pepper

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Preparation:

1. Heat one tablespoon of olive oil in a large pan.
2. Cook the chicken until lightly browned, turning the pieces over (you may need to do this in two batches).
3. Remove the chicken, add the remaining oil and cook the onion and garlic until soft.
4. Stir in the rice and cook, stirring constantly for five minutes.
5. Add the stock, peas, tomatoes, paprika and seasoning. Bring to the boil then reduce the heat.
6. Place the chicken on top of the rice, cover with a lid or foil and simmer over a low heat for 20-25 minutes, or until all the liquid is absorbed and the chicken is cooked through (when the chicken is cooked through, the juices are clear and there is no pink meat visible).

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Notes:

Dietitian Azmina says:

Here you have your curry and rice all in one dish so it’s quick, easy and there’s less washing-up to do! The peas and tomatoes provide fibre and nutrients, and the chicken thighs are skinless so are low in saturated fat. Use chicken breast if you want to get the fat content even lower.