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One pan chicken with rice and peas

One pan chicken with rice and peas
Dinner

Low Gi Recipe Logo

SERVES:
6
DIFFICULTY:
Easy
PREP TIME:
20 minutes
COOK TIME:
1 hour

Ingredients

  • 4 tbsp Olive oil
  • 1.5 kg Large chicken pieces, skin removed
  • 1 Large onion, chopped
  • 3 Plump garlic cloves, crushed
  • 1 Large red capsicum, seeded, cut into pieces
  • 1 1/2 cups SunRice Low GI white rice
  • 4 Large Roma tomatoes, diced
  • 1 1/2 cups Reduced salt chicken stock
  • 1 1/2 cups Water
  • 2/3 cup Pitted black olives
  • 2 cups Frozen peas, thawed
  • 1/4 cup Chopped mint
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Method

  • Heat the oil in a large straight-sided deep pan over medium- high heat. Lightly season chicken pieces to taste and then add to the pan.
  • Cook for about 8 minutes, turning until golden. Transfer to a plate and set aside.
  • Add the onion to the pan with garlic and capsicum and gently cook until softened. Stir in the rice, tomato and stock.
  • Arrange chicken pieces in the rice mixture and bring to a lively simmer. Cover and reduce heat to a gentle simmer and cook about 25 minutes or until the rice is al dente and chicken cooked.
  • Sprinkle olives and peas over and remove the pan from the heat and rest for about 10 minutes or until the peas are heated through.
  • Sprinkle mint over and serve with wedges of lemon.

Notes

Energy per serve: 2935kJ
Gi estimate: Low

Nutritional information (per serve)

Calories: 700kcal | Carbohydrates: 52g | Protein: 56g | Fat: 6g | Sodium: 466mg | Potassium: 1266mg | Fiber: 7g
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