PEANUT BUTTER RAINBOW RICE

Peanut butter rainbow rice image

Enjoy a colourful bowl of healthy goodness with chicken, rice and veg. A great family dish that's freezable, the peanut butter dressing will prove popular!

Provided by Shivi Ramoutar

Categories Dinner

Time 45m

Number Of Ingredients 16

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Ingredients

400g skinless chicken breasts, cut into 1-inch cubes
1 small aubergine, cut into 1-inch cubes
1 red or orange pepper, deseeded and chopped
195g can sweetcorn, drained
250g rice
2 tsp sesame oil
6 tbsp peanut butter
2 tsp soy sauce
2 tsp honey
1 tsp crushed ginger
1 tsp crushed garlic
sliced spring onion
ribboned carrot
ribboned cucumber
sesame seeds, for sprinkling
chopped chillies or chilli oil (for the grown-ups)

Steps:

Whisk together all the sauce ingredients until smooth, then season to taste. Set half aside. Add 2 tbsp cold water to the remaining half to loosen. Heat the oven to 200C/180C fan/gas 6.
Mix together the chicken, aubergine, pepper and sweetcorn with the thicker sauce in a roasting tin. Season, cover with foil and bake for 25-30 mins, until the chicken is cooked through and the veg is soft.
Meanwhile, cook the rice following pack instructions, then combine with the baked chicken and veg. Drizzle over the loosened sauce. If freezing, leave to cool completely first. Can be frozen for up to one month. Sauce can be frozen separately. Defrost thoroughly before reheating in the oven at 200C/180C fan/gas 6 for 35-40 mins. Top with the serving ingredients.

Nutrition Facts : Calories 557 calories, Fat 18 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 59 grams carbohydrates, Sugar 10 grams sugar, Fiber 6 grams fiber, Protein 36 grams protein, Sodium 0.7 milligram of sodium