Chicken in tomato sauce with rice

Low in fat & full of flavour


Chicken is a low fat, lean meat that can be used in many dishes. This recipe is full in flavour and healthy too.


Ingredients - Serves 4 Adults

  • 200g / 7oz. long grain white rice
  • 1 medium onion
  • 1 medium carrot
  • 1 clove of garlic
  • 1 tablespoon fresh parlsey
  • 1 tablespoon of vegetable oil
  • 2 medium chicken breast fillets
  • 300g / 11 oz. of passata or tomato based pasta sauce
  • ½ low salt chicken stock cube
  • 100ml / 3 ½ fl oz. of water
  • 100g / 4 oz. of frozen peas
  • Black pepper to taste

Method

  1. Cook the rice in boiling water according to the instructions on the packet, drain once cooked
  2. While the rice is cooking, peel and roughly chop the onion and the carrot.  Peel and crush the garlic
  3. Wash and roughly chop the parsley
  4. Heat the vegetable oil in a large saucepan and cook the onion, garlic and carrot for 7 - 8 minutes
  5. Remove the skin from the chicken breast fillets.  Chop the fillets into chunks and add to the vegetable mix.  Cook until the chicken turns opaque, stirring occasionally
  6. Add the passata, chicken stock and chopped parsley.  Cover with saucepan with a lid and cook for 15 minutes
  7. Add the frozen peas and cook for 3 minutes
  8. Season with black pepper to taste
  9. Serve the chicken in tomato sauce with the boiled rice

Serving Suggestions

Serve with a mixed side salad

info

For an even healthier version why not use wholegrain or brown rice instead of white rice

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Chicken in tomato sauce with rice

Serves

4 Adults

4 Adults

Preparation Time

5 Minutes

5 Minutes

Cooking Time

40 Minutes

40 Minutes

Cost

Low

Low

5-a-day

1 Of Your 5 A Day

1 Of Your 5 A Day

Utensils Needed

Chopping Knife, Measuring Jug(for Liquids), Saucepan, Wooden Spoon

Chopping KnifeMeasuring Jug(for Liquids)SaucepanWooden Spoon
1/4 of the recipe contains
Energy
1508kj
357kcal
18%
Fat
5.8g
8%
Saturates
0.9g
4%
Sugars
8.3g
9%
Salt
1.2g
20%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (406g)
Energy371Kj 1508Kj
88Kcal 357Kcal
Fat1.4g 5.8g
(of which saturates)0.2g 0.9g
Carbohydrate12.5g 50.7g
(of which sugars)2.1g 8.3g
Protein5.8g 23.7g
Salt0.3g 1.2g
Fibre0.9g 3.8g

Recipe rating

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