Thursday, 29 August 2013

Healthy Recipe: - Zesty Chicken

Preparation time: 10 minutes
Cooking time:  35 minutes
Total time: 45 minutes

Serves: - 2

  • 1 tsp sunflower oil
  • ½ onion, finely chopped
  • 1 chicken breast
  • 1 dessert spoon plain flour
  • ½ red pepper, sliced
  • juice of 1 orange, or 75ml orange juice plus 25ml water
  • 1 carrot, peeled and sliced
  • 1-2 medium potatoes, cubed
  • chopped parsley (optional)
  • black pepper, freshly ground
  • 130g brown rice, raw

  1. Heat the oil in a pan and brown the onions over a low heat for two to three minutes.
  2. Cut the chicken breast into large pieces and coat each piece in the flour. Then add the chicken to the pan and brown for two minutes, stirring all the time to make sure it doesn't stick.
  3. Once the chicken is cooked, add the other ingredients. Then bring it to the boil, turn the heat down and simmer over a low heat for about 20 minutes, until the vegetables are soft and the chicken is thoroughly cooked.
  4. While the chicken is cooking, cook rice according to packet instructions.
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