Easy chicken and mushroom pilaf
Organisation: Foodwatch
Preparation: 10 minutes
Cooking time: 50 minutes
Serves: 4 Servings
Type of recipe: healthy, main meal
Recipe
Ingredients
- 1 cup brown rice or Doongara white rice
- 2 tablespoons olive oil
- 1 onion, chopped
- ½ red capsicum, finely sliced
- 500g thinly-sliced chicken strips (2 breast fillets)
- 125g mushrooms, sliced
- 1 cup fresh or frozen peas
- 1 cup chicken stock
- 1 cup water
- 1 chopped tomato OR ½ cup tomato passata sauce
- 2 tablespoons chopped parsley
- 1 bay leaf
Method
- Cook brown rice first as it takes the longest to cook. In a medium saucepan, add the rice to 3 cups of boiling water and bring to the boil. Reduce heat, cover and simmer for 40 minutes or until almost all the liquid is absorbed and rice is cooked through. It should be 'al dente' meaning cooked through but still firmish.
- To cook pilaf, start by heating the oil in a large non-stick pan.
- Add onion, capsicum, chicken strips and mushrooms. Cook for 2 to 3 minutes, stirring, until all ingredients are well coated in oil.
- Add peas, stock, water, tomato or sauce, parsley and bay leaf. Cover and simmer, stirring occasionally to prevent sticking. Cook for 10 to 12 minutes. Add cooked rice and mix to combine.
- Remove from heat and allow to stand covered for 5 minutes. Remove bay leaf.
Nutrition information
| Per serve | |
| Energy | 1815kJ |
| Protein | 36g |
| Total fat | 11g |
| Saturated Fat | 3g |
| Total carbohydrate | 35g |
| Sodium | 350mg |
| Fibre | 4g |
| Carbohydrate exchanges | 2 ½ |
Reproduced with permission of Catherine Saxelby, accredited nutritionist at Foodwatch
