Curried chicken pilaf

Also works well with lamb


This dish would also work well with a meat like lean lamb. Add some extra fibre and vitamins by using brown rice or take the edge off the curry with some dried fruit like apricots or prunes.


Ingredients - Serves 3 Adults

  • 2 medium chicken fillets, skinned and boned
  • 1 large onion or 2 small ones, finely chopped
  • 2 cloves of garlic
  • 2 tablespoons of curry powder, adjust according to your taste
  • 400g / 14 oz. tin of tomatoes, with no added salt
  • 350ml / 12½ fl oz. of water
  • 50g / 2 oz. of dried apricots, chopped
  • 225g / 8 oz. of brown rice
  • 1 teaspoon of olive oil

Method

  1. Heat the oil in a pan and slice the chicken into small pieces
  2. Add the garlic, onion and chicken to the pan
  3. Cook the chicken thoroughly until there is no pink meat present, then add the tomatoes, curry powder and apricots checking the taste
  4. Add the water and leave to simmer
  5. Cook the brown rice in a saucepan of boiling water until cooked, this takes a little longer than with white rice
  6. Drain the rice and serve with the curry

Serving Suggestions

Roasted vegetables like cherry tomatoes, red onions and peppers work great as an accompaniment to this dish.

info

Try replacing rice with couscous or quinoa to keep things interesting

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Curried chicken pilaf

Serves

3 Adults

3 Adults

Preparation Time

5 Minutes

5 Minutes

Cooking Time

30 Minutes

30 Minutes

Cost

Low

Low

5-a-day

2.5 Of Your 5 A Day

2.5 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Frying Pan, Measuring Jug(for Liquids), Saucepan

Chopping BoardChopping KnifeFrying PanMeasuring Jug(for Liquids)Saucepan
1/3 of the recipe contains
Energy
1992kj
471kcal
24%
Fat
5.1g
7%
Saturates
0.9g
4%
Sugars
15.2g
17%
Salt
0.4g
7%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (624g)
Energy319Kj 1992Kj
76Kcal 471Kcal
Fat0.8g 5.1g
(of which saturates)0.1g 0.9g
Carbohydrate11.6g 72.7g
(of which sugars)2.4g 15.2g
Fibre1.3g 7.9g
Protein4.8g 29.7g
Salt0.1g 0.4g

Recipe rating

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