Friday, 23 May 2008

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

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