Chicken and veg rice casserole
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Flavoured with thyme and oregano, this easy chicken and rice is also packed with veg like green bean and mange tout.
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Serves: 4
Ingredients
Brown rice is much healthier than white rice - it contains lots of manganese, selenium and magnesium to name a few
- 8 raw chicken portions, thighs and drumsticks with skins removed
- 1tsp dried oregano
- 4 thyme sprigs, finely chopped
- 1 onion, diced
- 3 cloves garlic, sliced
- 400g tin of chopped tomatoes
- 100ml chicken stock
- 300g brown rice
- 100g mange tout
- 100g baby sweetcorn
- 100g green beans
- Low-fat cooking spray
Method
- Heat a pan over a medium heat (with some cooking spray) and gently sauté the chicken until golden brown. Add the oregano and thyme. Stir well to combine, then remove from the pan and set aside.
- Add cooking spray to the same pan and cook the onion for 5 mins until softened. Add the garlic and cook for another 2 mins. Add the chopped tomatoes and chicken stock and bring to the boil.
- Return the chicken to the pan. Add the rice and cook on a low heat for 45 mins until cooked through.
- Meanwhile, add the mange tout, sweet corn and green beans to a pan of boiling water for 15 mins.
- Drain and serve with the chicken and rice.
Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
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