Name: Jollof rice and chicken
Prep time: 15 minutes
Cook time: 30 minutes
Yield: 4
Ingredients: 2 tsp rapeseed oil; 1 large onion (170g), chopped; 350g skinless, boneless chicken breast, cut into chunks; 1 large red pepper (170g), chopped; 1 large yellow pepper (170g), chopped; 2 garlic cloves, crushed; 3cm fresh ginger root, finely chopped; half -1 Scotch Bonnet chilli, chopped; 2 tbsp tomato purée; 200g brown basmati rice, rinsed under cold water.; 1 reduced salt chicken stock cube dissolved in 450 ml water; 1 x 400g can chopped tomatoes; 100g okra, chopped into 2cm pieces; 2 tbsp roughly chopped coriander

A popular West African dish that’s cooked in one pot so ideal for a simple, tasty midweek dinner.

Serves

Prep

15 minutes

Cook

30 minutes

Each 393g serving contains (excludes serving suggestion)

KCal

377

Carbs

50.3g

Fibre

7.1g

Protein

29.7g

Fat

5.1g

Saturates

0.8g

Sugars

11.9g

Salt

0.28g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

2 tsp rapeseed oil

1 large onion (170g), chopped

350g skinless, boneless chicken breast, cut into chunks

1 large red pepper (170g), chopped

1 large yellow pepper (170g), chopped

2 garlic cloves, crushed

3cm fresh ginger root, finely chopped

half -1 Scotch Bonnet chilli, chopped

2 tbsp tomato purée

200g brown basmati rice, rinsed under cold water.

1 reduced salt chicken stock cube dissolved in 450 ml water

1 x 400g can chopped tomatoes

100g okra, chopped into 2cm pieces

2 tbsp roughly chopped coriander

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Method

Step 1

Heat the oil in a large pan then add the onion and cook 3-4 minutes until starting to brown.

Step 2

Add the chicken chunks and cook a further 3-4 minutes, stirring regularly to make sure the chicken cooks evenly.

Step 3

Add the red and yellow peppers and stir another 2 minutes then add the garlic, ginger, chili and tomato purée and mix well.

Step 4

Now add the rice and mix again, stirring for a minute to coat all the rice with the tomato purée mixture.

Step 5

Add the stock and tomatoes and mix well, bring to the boil then reduce the heat, cover and simmer for 8 minutes.

Step 6

Scatter the okra on top of the rice, replace the lid and simmer a further 5 minutes.

Step 7

Now turn off the heat but don’t remove the lid and leave to stand for 5 minutes. Add the coriander, mix well and serve.

Recipe tips

You could make this dish with lamb, beef, pork or turkey
For a vegetarian/vegan version try adding chunks of courgette, aubergine and marinated tofu in place of chicken and use a vegetable stock cube.
For a seafood version use a fish stock cube and add cubes of salmon or some prawns along with the okra.
Freezing instructions: Suitable for freezing once cooked. Chill quickly. Defrost in the fridge and reheat thoroughly until piping hot throughout. Eat immediately and discard any leftovers.

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Jollof rice and chicken

Ingredients