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Jollof rice and chicken

 

  • kcal

    205

  • CARBS

    15g

  • protein

    23.4g

  • FAT

    3.9g

  • saturates

    0.93g

  • sugars

    12.43

  • salt

    0.99g

  • portions fruit & veg

    2.5

     

    Ingredients

  • 2 tsp rapeseed oil
  • 1 large onion (170g), chopped
  • 350g skinless, boneless chicken breast, cut into chunks
  • 1 large red pepper (170g), chopped
  • 1 large yellow pepper (170g), chopped
  • 2 garlic cloves, crushed
  • 3cm fresh ginger root, finely chopped
  • ½ -1 Scotch bonnet chilli, chopped
  • 2 tbsp tomato purée
  • 250g basmati rice, rinsed under cold water.
  • 1 reduced salt chicken stock cube dissolved in 450 ml water
  • 1 x 400g can chopped tomatoes
  • 100g okra, chopped into 2cm pieces
  • 2 tbsp roughly chopped coriander

     

    Method

  1. Heat the oil in a large pan then add the onion and cook 3-4 minutes until starting to brown.
  2. Add the chicken chunks and cook a further 3-4 minutes, stirring regularly to make sure the chicken cooks evenly.
  3. Add the red and yellow peppers and stir another 2 minutes then add the garlic, ginger, chili and tomato purée and mix well.
  4. Now add the rice and mix again, stirring for a minute to coat all the rice with the tomato purée mixture.
  5. Add the stock and tomatoes and mix well, bring to the boil then reduce the heat, cover and simmer for 8 minutes.
  6. Scatter the okra on top of the rice, replace the lid and simmer a further 5 minutes.
  7. Now turn off the heat but don’t remove the lid and leave to stand for 5 minutes. Add the coriander, mix well and serve.