Jamaican chicken with rice & peas

jamaican-chicken-with-rice-peas

Jamaican chicken with rice & peas

healthy chicken with rice and peas


When hunger strikes this healthy chicken with rice and peas dish will not only fill you up but provide plenty of nutrients, too, containing three of your five-a-day.
SERVES   4
TIME   30
Difficulty   Easy
NUTRITION PER SERVING

571


Calories

-
18


Fat

-
4


Saturates

-
49


Protein

-
48


Carbs

-
11


Sugars

-
0.5


Salt

-
10


Fibre

-

Ingredients

1 tbsp rapeseed oil
2 red onions, halved and sliced
4 chicken legs (about 1 kg in total), skin removed
1 tbsp fresh thyme leaves
1 tbsp Madras curry powder
1 tsp ground allspice
4 large tomatoes, chopped
1 red chilli, deseeded and sliced
2 garlic cloves, chopped
2 tsp vegetable bouillon
For the rice & peas
125g brown basmati
1 red onion, chopped
2 garlic cloves, chopped
1 tbsp fresh thyme leaves, plus extra to serve
1 tsp vegetable bouillon
400g can black-eyed beans

Methods

Heat the oil in a very large non-stick frying pan and cook the onions for 5 mins or until soft. Meanwhile, coat the chicken thoroughly with the thyme, curry powder and allspice. Add to the pan and briefly brown the chicken, then tip in the tomatoes, chilli, garlic and bouillon. Pour over 450ml water, cover and simmer for 30 mins or until the chicken is tender.


Meanwhile, tip the rice into a medium-sized pan with the onion, garlic, thyme and bouillon. Pour in 600ml water, cover and cook for 25 mins or until the liquid has been absorbed and the rice is tender. Check toward the end of the cooking time to ensure it isn’t starting to catch on the pan. Stir in the beans and heat through. If you're following our Healthy Diet Plan, serve half the rice with half the chicken (saving the leftovers for a second meal later in the week). Otherwise you can serve four portions, scattered with a few extra thyme leaves, if you like.