Name: Chicken, corn & lentil pilaf
Prep time: 10 minutes
Cook time: 20 minutes
Yield: 2
Ingredients: 1 tsp rapeseed oil; 1 large onion, chopped; 250g chicken breast, cubed; 1 red pepper, chopped; 25g sultanas; 1 tsp cumin; good pinch white pepper; 2 cloves garlic, crushed; 400g tinned green lentils, drained; 160g sweetcorn, frozen; 1 tbsp fresh parsley, chopped; salad, to serve

A balanced meal packed with plenty of protein and healthy vegetables.

Serves

Prep

10 minutes

Cook

20 minutes

Nutrition information

Each 466g serving contains (excludes serving suggestion)

KCal: 408
Carbs: 40.9g
Fibre: 10.7g
Protein: 42.6g
Fat: 5.8g
(Low)
Saturates: 0.7g
(Low)
Sugars: 18.9g
(Low)
Salt: 0.22g
(Low)
Fruit/Veg Portion: 4

What makes a healthy, balanced diet?

Ingredients

1 tsp rapeseed oil
1 large onion, chopped
250g chicken breast, cubed
1 red pepper, chopped
25g sultanas
1 tsp cumin
good pinch white pepper
2 cloves garlic, crushed
400g tinned green lentils, drained
160g sweetcorn, frozen
1 tbsp fresh parsley, chopped
salad, to serve

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Method

Step 1

Heat the rapeseed oil in a pan and add the onion. Cook for three minutes, until the onion is just starting to brown, then add the cubed chicken breast. Stir for 3–4 minutes.

Step 2

Next, add the pepper, sultanas, cumin, white pepper and crushed garlic to the pan. Mix well and cook for 4–5 minutes, stirring regularly.

Step 3

Add the lentils to the pan along with the frozen sweetcorn. Heat through for 3 minutes.

Step 4

Stir in the parsley and serve with salad.

Recipe tips

Swap the chicken for tofu for a tasty, vegetarian alternative.

Chicken, corn & lentil pilaf

Nutrition information

Ingredients

Method

Step 1

Step 2

Step 3

Step 4

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