Duckey’s Healthy Quickie Meal... Baked spicy chicken

Baked spicy chicken and brown rice

• Heat oven to 180 degrees
  
• Warm 1 calorie spray in a roasting tin on the hob or over gas
  
• Add about 8 chicken thighs and fry on a high heat until golden brown all over
  
• Remove fro the heat and set aside to cool
  
• Then add a large onion and sweat for 6 minutes
  
• Stir into this 3 crushed garlic cloves, 2 tsp of cumin or garam masala, 1 tsp ground ginger, and 1 sliced green chilli
  
• Then stir in 300g brown basmati rice and cook for a minute
  
• Add in the chicken thighs and pour over 650ml of hot chicken stock
  
• Cover with foil and then bake for about 20 minutes until the rice has almost absorbed all of the stock
  
• Add hot water if the rice looks dry
  
• Lastly uncover and stir in 200g frozen mixed green vegetables
  
• Re-cover and bake for a further 10 minutes.
  
  For dessert...
  
  Fruit, natural yoghurt and 1 square of dark chocolate, grated