Name: Chicken biryani
Prep time: 15 minutes
Cook time: 30 minutes
Yield: 4
Ingredients: 2 tsp sunflower oil; 1 large onion, chopped; 300g skinless chicken breast, cut into chunks; 1 red pepper, chopped; 1 carrot, diced; 8 mushrooms, sliced; 1 aubergine, chopped into cubes; 1 tbsp curry paste (mild, medium or hot); 1 tbsp sultanas; 250g brown basmati rice, rinsed in cold water; 800ml boiling water; 100g frozen peas, defrosted; handful fresh coriander, chopped; 1 tbsp olive oil

Ditch the takeaway and opt for a tasty, all-in-one dinner that’s big on flavour, but light on calories

Serves

Prep

15 minutes

Cook

30 minutes

Each 421g serving contains (excludes serving suggestion)

KCal

450

Carbs

60.3g

Fibre

8.8g

Protein

27.9g

Fat

8.8g

Saturates

1.4g

Sugars

11.1g

Salt

0.29g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

2 tsp sunflower oil

1 large onion, chopped

300g skinless chicken breast, cut into chunks

1 red pepper, chopped

1 carrot, diced

8 mushrooms, sliced

1 aubergine, chopped into cubes

1 tbsp curry paste (mild, medium or hot)

1 tbsp sultanas

250g brown basmati rice, rinsed in cold water

800ml boiling water

100g frozen peas, defrosted

handful fresh coriander, chopped

1 tbsp olive oil

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Method

Step 1

Add the sunflower oil to a pan with the onion, cook for 2 minutes, then add the chicken and stir for a further 3-4 minutes.

Step 2

Add the red pepper, carrot, mushrooms and aubergine, and cook for a further 5 minutes, stirring regularly.

Step 3

Stir in the curry paste and sultanas, and mix well.

Step 4

Next, add the rice to the vegetables, mixing well. Then, add the boiling water and mix again. Bring to the boil, then turn the heat to low. Cover and cook for 11 minutes.

Step 5

Turn off the heat and leave for 5 minutes without removing the lid.

Step 6

Add the peas, coriander and olive oil to the rice. Mix well and serve.

Recipe tips

For a veggie version, add an extra pepper, a chopped courgette and a can of chickpeas.
You could also use turkey, prawns or salmon instead of chicken.
You could also substitute some of the meat with beans - these are packed with protein and fibre and are cheaper too.
If you don’t have an aubergine, simply add in some extra mushrooms and carrots.
You don’t need to have the coriander either, it will be just as tasty without.
If you don't have rice to hand, why not try quinoa or whole grain couscous.
Suitable for freezing once cooked. Then defrost in the fridge and reheat until piping hot throughout.

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Chicken biryani

Ingredients