CHICKEN PEPPERS AND RICE RECIPES

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HEALTHY CHICKEN AND RICE RECIPES - BBC GOOD FOOD



Healthy chicken and rice recipes - BBC Good Food image

Make a wholesome, filling dinner with our healthy chicken and rice recipes. Try a hearty pilaf full of flavour, a zingy salad or family-friendly curry.

Provided by Georgina Kiely – Digital food editor, bbcgoodfood.com

Number Of Ingredients 1

JOLLOF RICE WITH CHICKEN RECIPE - BBC GOOD FOOD



Jollof rice with chicken recipe - BBC Good Food image

Our take on this spicy African rice dish. It's an easy base that can be used for soups or sauces, too.

Provided by Good Food team

Categories     Dinner, Main course

Total Time 1 hours 10 minutes

Prep Time 10 minutes

Cook Time 1 hours

Yield 4

Number Of Ingredients 14

8 skinless, boneless chicken thighs, cut into large pieces
3 tbsp vegetable or sunflower oil
1 large onion, halved and sliced
3 tbsp tomato purée
1 chicken stock cube
400g basmati rice
1 red pepper, deseeded and thickly sliced
1 yellow pepper, deseeded and thickly sliced
100g okra, halved
bunch coriander, roughly chopped, to serve
2 garlic cloves
2 x 400g cans plum tomatoes
thumb-size piece fresh root ginger
1 scotch bonnet chilli, deseeded

Steps:

  • Season the chicken with salt and pepper. Heat 2 tbsp of the oil in a large deep frying pan over a high heat then add the meat and fry for about 5 mins till golden all over. Lift out of the pan onto a plate.
  • Add the rest of the oil to the pan and fry the onions until soft but not golden, about 5 mins. While the onions cook, make the ginger and chilli base. Put the garlic, tomatoes, ginger and chilli into a food processor or blender and whizz till smooth.
  • Add the tomato purée to the onions, fry for another 2 mins then add the ginger and chilli mix. Crumble in the stock cube, stir then pour in 600ml boiling water. Add the chicken, bring to the boil then simmer for 15 mins.
  • Put the rice into a large bowl, cover with cold water and use your hands to wash the grains. Tip the water out then repeat twice until the water runs clear. Add the rice to the pan, turn the heat down to a simmer then cover with foil and a lid (so no steam can escape) and cook for 20 mins.
  • Take the lid off (the rice won’t be cooked yet) then scatter the peppers and okra over the rice. Re-cover and cook for 10 mins until the veg is softened and the rice tender. Just before serving, mix the veg through and scatter over coriander.

Nutrition Facts : Calories 705 calories, FatContent 15 grams fat, SaturatedFatContent 3 grams saturated fat, CarbohydrateContent 98 grams carbohydrates, SugarContent 15 grams sugar, FiberContent 5 grams fiber, ProteinContent 51 grams protein, SodiumContent 1.73 milligram of sodium

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