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Spiced chicken & cauliflower pilaf

A superhealthy dish in 20 minutes. Perfect in the week

  • Prep: 5 mins
    Cook: 15 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 360
  • Carbohydrates 45
  • Saturated Fat 1
  • Sugar 3
  • Protein 41
  • Fat 3
  • Fibre 3
  • Salt 0.77

Nutrition per serving

  • Calories 360
  • Carbohydrates 45
  • Saturated Fat 1
  • Sugar 3
  • Protein 41
  • Fat 3
  • Fibre 3
  • Salt 0.77

Ingredients

  • 4 chicken breasts, skin on
  • 1 tbsp medium curry powder (one with turmeric in it)
  • 200g basmati rice
  • 500ml chicken stock
  • 200g cauliflower florets
  • 200g frozen green beans
  • 1 lemon, halved lengthways and sliced
  • small bunch coriander, leaves and stalks separated and roughly chopped

Tip

Tip
Using fresh or dried herbs and spices is a fast, easy way to improve the flavour of a dish, without adding any extra fat or salt.

Method

  1. Heat a frying pan or flameproof casserole, then brown the chicken, skin-side down. Tip in the curry powder and rice, fry for 1 min, then stir in the stock.

  2. Add the cauliflower, beans, lemon slices and coriander stalks to the pan and turn the chicken skin-side up. Bring to the boil, then simmer with the lid on for 10 mins, until the chicken is cooked through and the rice tender. Sprinkle over the coriander leaves and serve.

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