Name: Chicken, squash and coriander pilaf
Prep time: 20 minutes
Cook time: 40 minutes
Yield: 4
Ingredients: 2 tsp sunflower oil; 250 g/9 oz wholegrain rice, rinsed in several changes of water, then drained; 2 tsp mild curry powder; 1 tsp ground cumin; 1 tsp ground coriander; 1/2 tsp ground turmeric; 750 ml/26 fl oz water; 1 yellow or green courgette, thinly sliced; 2 large skinless chicken breasts (400g), trimmed of excess fat; 2 tbsp flaked almonds; 1/2 lemon, juiced; 1 handful coriander leaves; Freshly ground black pepper; A squash (approx 250-350g in weight)

This rice-based dish is packed with flavours and textures.

Serves

Prep

20 minutes

Cook

40 minutes

Nutritional Information:

Each 400g serving contains (excludes serving suggestion)

KCal: 404
Carbs: 47.7g
Fibre: 3.6g
Protein: 32.3g
Fat: 8.5g
(Low)
Saturates: 1.1g
(Low)
Sugars: 1.5g
(Low)
Salt: 0.19g
(Low)
Fruit/Veg Portion: 0

What makes a healthy, balanced diet?

Ingredients

2 tsp sunflower oil
250 g/9 oz wholegrain rice, rinsed in several changes of water, then drained
2 tsp mild curry powder
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground turmeric
750 ml/26 fl oz water
1 yellow or green courgette, thinly sliced
2 large skinless chicken breasts (400g), trimmed of excess fat
2 tbsp flaked almonds
1/2 lemon, juiced
1 handful coriander leaves
Freshly ground black pepper
A squash (approx 250-350g in weight)

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Method

Step 1

Preheat the oven to 180°C (160° fan)/350F/gas mark 4.

Step 2

Heat the sunflower oil in an ovenproof casserole or baking dish set over a medium heat until hot.

Step 3

Stir in the rice and sauté in the oil for 2 minutes, stirring frequently. Sprinkle over the spices and cook for a further 2 minutes until fragrant.

Step 4

Cover with the water, stirring well. Bring to the boil before arranging the squash and chicken on top of the rice.

Step 5

Loosely cover the dish with aluminium foil and transfer to the oven, baking for about 30 minutes until the rice has absorbed the water and the chicken is cooked through.

Step 6

Remove from the oven and discard the foil. Sprinkle almonds on top and return the dish to the oven for 7-10 minutes until the almonds are golden-brown.

Step 7

Remove from the oven. Transfer the chicken to a plate and let it cool for 5 minutes before shredding between two forks.

Step 8

Stir some lemon juice into the pilaf and fluff the rice with a fork to separate the grains.

Step 9

Top with the shredded chicken and garnish with some coriander leaves before serving.

Recipe tips

Yellow squashes are available from good grocers and supermarkets. Look for a squash that is approximately 250-350g in weight.
To add colour and variety, replace half the sliced almonds with unsalted cashew and pistachio nuts.

Chicken, squash and coriander pilaf

Nutritional Information:

Ingredients

Method

Step 1

Step 2

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Step 4

Step 5

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Step 9

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