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Curried Chicken Pilaf

Washing up will be a breeze with this one pot dinner.

50 mins
7 ingredients
$3 / person
Curried Chicken Pilaf

Credit: Taste.com.au


Ingredients

  • 1 tablespoon peanut oil
  • 6x chicken thigh fillets, cut into rough cubes
  • 1 brown onion, remove ends and papery skin then finely chopped
  • ½ cauliflower, cut into small florets about the size of your thumb
  • 1 cup basmati rice
  • 1 ½ cups salt reduced liquid chicken stock
  • 1 cup frozen peas

It’s this easy

  • Heat half the oil in a large frying pan over a high heat. Add half the chicken and cook, turning occasionally for 3 minutes until golden all over. Place in a bowl and repeat with remaining chicken.

  • Heat remaining oil, add onion and cook, stirring, for 5 minutes.

  • Add the cauliflower, chicken and rice and mix well then add the stock.

  • Bring to the boil, reduce heat to low and cook uncovered for 12 minutes or until most of the liquid is absorbed.

  • Scatter the peas over and cook for 3 more minutes until the liquid has all absorbed and the rice is tender.

  • Set aside for 5 minutes, fluff with a fork before serving.


Tweaks

  • Try adding some finely grated fresh ginger and curry paste when cooking the onion. You could also try topping with coriander leaves and chopped roast cashews when serving.

Allergies

Contains: Nuts, FODMAPs.
Your Personal Healthy Eating Quiz

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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