Spiced Chicken with Rice and Crisp Onions

Prep Time: 10 minutes | Cook Time: 25 minutes |About 443 kcal per serving

100g Basmati Rice (take brown one for a healthier diet) 2 boneless & skinless chicken breasts (ca. 140g/5oz each) 85g frozen pea 1 large red onion, thinly sliced 2 teaspoons curry powder 1 tablespoon sunflower oil 1 cinnamon stick 1 pinch of saffron 1 tablespoon raisins 1 tablespoon chopped mint and coriander 4 rounded tablespoons low-fat natural yogurt (optional for side sauce) Yield: 2 servings

Heat oven to 190C° Fan or 170C° Gas. Brush the chicken with 1 teaspoon oil and sprinkle with curry powder. Toss onion in remaining oil. Put chicken and onions in one layer in a roasting tin and bake for 25 minutes until the meat is cooked and the onions are crisp. Remember to stir the onions during half-way of the cooking time. Rinse the rice and put it in a pan with the cinnamon, saffron and (if preferred) salt. Add 200ml of water to the mass and boil. Stir once and add raisins, the cover and cook for 10-12 minutes until the rice is tender. Add the peas half way through. Spoon rice into 2 plates and add chicken on top Scatter over the onions. Use Yogurt on the side and stir in herbs (optional) Tip: eat with Tofu for a vegetarian version :)

Spiced Chicken with Rice and Crisp Onions

Prep Time: 10 minutes | Cook Time: 25 minutes |About 443 kcal per serving

Ingredients:

100g Basmati Rice (take brown one for a healthier diet) 2 boneless & skinless chicken breasts (ca. 140g/5oz each) 85g frozen pea 1 large red onion, thinly sliced 2 teaspoons curry powder 1 tablespoon sunflower oil 1 cinnamon stick 1 pinch of saffron 1 tablespoon raisins 1 tablespoon chopped mint and coriander 4 rounded tablespoons low-fat natural yogurt (optional for side sauce) Yield: 2 servings

Directions:

Heat oven to 190C° Fan or 170C° Gas. Brush the chicken with 1 teaspoon oil and sprinkle with curry powder. Toss onion in remaining oil. Put chicken and onions in one layer in a roasting tin and bake for 25 minutes until the meat is cooked and the onions are crisp. Remember to stir the onions during half-way of the cooking time. Rinse the rice and put it in a pan with the cinnamon, saffron and (if preferred) salt. Add 200ml of water to the mass and boil. Stir once and add raisins, the cover and cook for 10-12 minutes until the rice is tender. Add the peas half way through. Spoon rice into 2 plates and add chicken on top Scatter over the onions. Use Yogurt on the side and stir in herbs (optional) Tip: eat with Tofu for a vegetarian version :)