One Pot Chicken and Tomato Rice
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Prep Time
15 MINS
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Cook Time
40 MINS
- KCals 443
- Carbs 56G
Ingredients
- 600 g skinless, boneless chicken thighs, trimmed of fat and cut in half
- 1 medium onion, peeled and diced
- 1 medium red pepper, deseeded and diced
- 1 medium courgette, diced
- 100 g green beans, trimmed and cut in half
- 400 g tin of chopped tomatoes
- 1 chicken stock cube, made up with 400ml boiling water
- 2 cloves of garlic, peeled and crushed
- 1 tbsp tomato puree
- 1 lemon, half juiced, half cut into 4 wedges
- 225g long grain rice
- low calorie cooking spray
For the spice mix
- 1 tsp smoked paprika
- 1 tsp garlic granules
- 1 tsp dried thyme
- 1 tsp dried oregano
- ½ tsp onion granules
- ½ tsp ground cumin
- ½ tsp cayenne pepper (or more if you like things really spicy)
- pinch of salt
- a good pinch of black pepper
Instructions
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Preheat the oven to 180°C.
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Mix together all the ingredients for the spice mix and use half to coat the chicken pieces.
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Spray the casserole pan with low calorie cooking spray and place over a medium to high heat. When hot, add the chicken pieces and cook for 2 minutes each side. Remove from pan and place to one side.
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Give the pan another spray and add the onions and peppers. Sauté for 5 minutes until beginning to soften.
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Add the beans and courgette, then add the remaining spice mix and garlic. Cook for one minute, stirring to ensure everything is well combined.
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Stir in the rice, then add the tomatoes, stock and lemon juice.
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Stir in the tomato puree, then return the chicken pieces to the pan.
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When it begins to bubble, cover with a tight fitting lid and place in the preheated oven for 30 minutes.
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Remove from the oven and serve with the lemon wedges.