SPICED CHICKEN WITH RICE & CRISP RED ONIONS

Spiced chicken with rice & crisp red onions image

Low-cholesterol diets don't have to be boring as this curried chicken from Mary Cadogan proves

Provided by Mary Cadogan

Time 35m

Number Of Ingredients 11

Ingredients

2 boneless skinless chicken breasts, about 140g/5oz each
1 tbsp sunflower oil
2 tsp curry powder
1 large red onion , thinly sliced
100g basmati rice
1 cinnamon stick
pinch saffron
1 tbsp raisins
85g frozen pea
1 tbsp chopped mint and coriander
4 rounded tbsp low-fat natural yogurt

Steps:

Heat oven to 190C/fan 170C/gas 5. Brush the chicken with 1 tsp oil, then sprinkle with curry powder. Toss the onion in the remaining oil. Put the chicken and onions in one layer in a roasting tin. Bake for 25 mins until the meat is cooked and the onions are crisp, stirring the onions halfway through the cooking time.
Rinse the rice, then put in a pan with the cinnamon, saffron, salt to taste and 300ml water. Bring to the boil, stir once, add the raisins, cover. Gently cook for 10-12 mins until the rice is tender, adding the peas halfway through. Spoon the rice onto two plates, top with the chicken and scatter over the onions. Stir the herbs into the yogurt and season, if you like, before serving on the side.

Nutrition Facts : Calories 495 calories, Fat 9 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 63 grams carbohydrates, Sugar 15 grams sugar, Fiber 5 grams fiber, Protein 45 grams protein, Sodium 0.39 milligram of sodium