Recipe for Spiced Chicken with rice and peppers

A good old classic chicken dish with a spicy little twist! This is another great tasting, low fat meal with the added benefit that it's low in cholesterol too. Like turkey, chicken is a great source of protein and is readily available. For a veggie option, try swapping the chicken for green beans and sliced red onions.

What you'll need:

2 large chicken breasts
1 tbsp sunflower oil (or use '1 Cal Spray' to make it even healthier)
2 tsp curry powder 1 green pepper, sliced
1 orange pepper, sliced
100g basmati rice (white or brown)
1 cinnamon stick
1 tbsp raisins
85g frozen peas 1 tbsp
chopped mint and coriander
pinch of saffron
4 heaped tbsp of low-fat natural yogurt


based on meal for two, takes 35 mins

1. Heat oven to 190C/fan 170C/gas 5. Brush the chicken with 1 tbsp oil ( or use 1 Cal spray), then sprinkle the curry powder over each chicken breast or vegetables. Toss the peppers in a little oil. Put the chicken and peppers in a roasting tin. Bake for 25 mins until the chicken/veg is fully cooked and the peppers are crisp, stirring the peppers aprox halfway through .
2. Rinse the rice, then put in a pan with the cinnamon, saffron, a pinch of salt and 300ml water. Bring the rice to the boil, stir once, then add the raisins and cover. Gently cook for 10-12 mins until the rice is tender, adding the peas halfway through.
   
3. Serve the rice onto your plates, top with the chicken and scatter the peppers over the top. Stir the mint and coriander into the yogurt and serve on the side.

Per Serving (using sunflower oil)- 495 kcals, 45g protein, 63g cardohydrates, 9g fat (2g saturated fat), 5g fibre, 0.39g salt and no added sugar.