Prep Time:5 mins
Understanding food allergies and intolerances
Chicken in tomato sauce with rice
Cooking Time:40 mins
Serves:4 Adults
Cost:Low
Chicken is a versatile low-fat, lean meat. This chicken, tomato and rice recipe is full of flavour and a healthy option for an evening meal.
Ingredients
- 200g / 7oz. long grain white rice
- 1 medium onion
- 1 medium carrot
- 1 clove of garlic
- 1 tablespoon fresh parlsey
- 1 tablespoon of vegetable oil
- 2 medium chicken breast fillets
- 300g / 11 oz. of passata or tomato based pasta sauce
- ½ low salt chicken stock cube
- 100ml / 3 ½ fl oz. of water
- 100g / 4 oz. of frozen peas
- Black pepper to taste
Method
- Cook the rice in boiling water according to the instructions on the packet, drain once cooked.
- While the rice is cooking, peel and roughly chop the onion and the carrot. Peel and crush the garlic.
- Wash and roughly chop the parsley.
- Heat the vegetable oil in a large saucepan and cook the onion, garlic and carrot for 7 - 8 minutes.
- Remove the skin from the chicken breast fillets. Chop the fillets into chunks and add to the vegetable mix. Cook until the chicken turns opaque, stirring occasionally. Make sure your meat is cooked properly.
- Add the passata, chicken stock and chopped parsley. Cover with saucepan with a lid and cook for 15 minutes.
- Add the frozen peas and cook for 3 minutes.
- Season with black pepper to taste.
- Serve the chicken in tomato sauce with the boiled rice.
What you will need
- Chopping knife
- Measuring jug(for liquids)
- Saucepan
- Wooden spoon
Serving suggestions
Serve your fresh chicken tomato dish with rice and a mixed side salad.
"For an even healthier version why not use wholegrain or brown rice instead of white rice"
