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Easy Chicken Pilaf

Washing up will be a breeze with this one pot dinner

45 mins
8 ingredients
$2.30 / person
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Easy Chicken Pilaf

Ingredients

Serves = 4

  • 1 tbsn extra virgin olive oil
  • 4 chicken thigh fillets, cut into rough pieces
  • 1 brown onion, remove ends and papery skin then finely chopped
  • 2 tsp curry powder
  • ½ cauliflower, cut into small florets
  • 1 cup basmati rice
  • 1 ½ cups salt reduced liquid chicken or vegetable stock
  • 1 cup frozen mixed peas, corn and carrot

It’s this easy

  • Heat 2 tsp of oil in a large frying pan over a high heat
  • Add the chicken and cook for 3-4 minutes or until golden, turning occasionally for an even cook. Place chicken to one side in a bowl
  • Heat the remaining oil in the frying pan and add the onion and curry powder to cook for 5 minutes, stirring often
  • Add the cauliflower, chicken and rice into the frying pan 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
  • Add the frozen mixed vegetables and cook for 3-4 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

  • Sprinkle fresh herbs on top to serve e.g. coriander
  • Use any frozen mixed vegetables

Notes

Nutrition information (per serve):

  • Energy (2135kJ)
  • Protein (36.6g)
  • Total fat (15.9g)
  • Saturated fat (4.1g)
  • Carbohydrate (52.4g); Starch (44.9g), Sugars (7.5g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (4.9g)
  • Sodium (369mg)
  • Calcium (60mg)
  • Iron (2.2mg)

Allergies

Contains: FODMAPs.
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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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