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
- Cook the rice in boiling water according to the instructions on the packet, drain once cooked
- While the rice is cooking, peel and roughly chop the onion and the carrot. Peel and crush the garlic
- Wash and roughly chop the parsley
- Heat the vegetable oil in a large saucepan and cook the onion, garlic and carrot for 7 - 8 minutes
- 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
- Add the passata, chicken stock and chopped parsley. Cover with saucepan with a lid and cook for 15 minutes
- Add the frozen peas and cook for 3 minutes
- Season with black pepper to taste
- Serve the chicken in tomato sauce with the boiled rice
Serving Suggestions
Serve with a mixed side salad
For an even healthier version why not use wholegrain or brown rice instead of white rice
Disclaimer
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1/4 of the recipe contains
of an adult's reference intake
| Nutrition Information |
| Typical Values | Per 100g | Per Portion (406g) |
| Energy | 371Kj | 1508Kj |
| 88Kcal | 357Kcal |
| Fat | 1.4g | 5.8g |
| (of which saturates) | 0.2g | 0.9g |
| Carbohydrate | 12.5g | 50.7g |
| (of which sugars) | 2.1g | 8.3g |
| Fibre | 0.9g | 3.8g |
| Protein | 5.8g | 23.7g |
| Salt | 0.3g | 1.2g |
Recipe rating
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