Spicy chicken and rice

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Spicy chicken and rice

A fantastic meal that's brimming with 5 A DAY goodness

15 minutes

Serves 2

Rachel Clark

Recipe by: Rachel Clark | Health Promotion Manager

Eating a rainbow of fruit and vegetables every day helps protect against cancer – and this delicious recipe contains 4.5 portions in one meal.

Rachel Clark

Recipe by: Rachel Clark | Health Promotion Manager

Eating a rainbow of fruit and vegetables every day helps protect against cancer – and this delicious recipe contains 4.5 portions in one meal.

Ingredients

  • 80g brown long-grain rice
  • 150g low-fat natural yoghurt
  • 1 teaspoon tikka curry powder
  • 2 small chicken breasts, skin removed
  • 150g green beans, cut into 2cm lengths
  • 100g peas
  • 1 red pepper, finely sliced
  • 2 spring onions, sliced
  • ½ cucumber, peeled and diced
  • 2 teaspoons fresh mint, finely chopped
  • 1 large tomato, cut into wedges
  • 2 handfuls baby spinach leaves

CALORIES: 426

FAT: 6.1g

5 A DAY: 4.5

SALT: 0.2g

SUGAR: 11.3g

Method

  1. Cook the rice according to the packet instructions. Keep warm once it is ready.
  2. Place one heaped tablespoon of yoghurt and the tikka powder in a shallow dish and mix together. Halve the chicken breast lengthways and coat with the marinade. Grill the chicken for 8–9 minutes or until cooked through, turning halfway. Cover and keep warm.
  3. Meanwhile, cook the beans in boiling water for 4 minutes, adding the peas, pepper and spring onions for the last 2 minutes of cooking time. Drain and combine with the cooked rice.
  4. Make the raita by combining the remaining yoghurt, cucumber and mint in a small bowl.
  5. Put the vegetable rice on a large plate. Slice the chicken and place on top.
  6. Serve with the cucumber and mint raita and a salad made with the tomato wedges and spinach.


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