One-pot chicken & chickpea pilau
Serves 4
Easy
Prep:
Cook:
A super-fast superhealthy meal - chicken and chickpea pilau made in just one pot
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- 1 tbsp olive oil
- 4 chicken thighsskin removed and trimmed of fat
- 2 large leeksthinly sliced
- 2 garlic clovescrushed
- 400g can chickpeasin water, drained and rinsed
- grated zest of 1 lemon
- 200g easy-cook brown rice
- 450ml chicken stock
- 1 head broccolibroken into florets
Nutrition: per serving
- kcal447
- fat10g
- saturates2g
- carbs59g
- sugars4g
- fibre8g
- protein35g
- salt0.8glow
Method
step 1
Heat a large, lidded frying pan or fl ameproof casserole and add the oil. Fry the chicken thighs for 2 mins, turning halfway through cooking, until lightly coloured, then lift onto a plate. Add the leeks to the pan and stir-fry for 3 mins, then add the garlic and tip in the chickpeas, most of the lemon zest and rice. Stir together until well mixed.
step 2
Nestle the chicken in the rice mix. Pour over the stock and season lightly. Cover and cook on a low heat for 20 mins until the chicken is nearly cooked through and the rice has absorbed nearly all the liquid. Sit the broccoli on top of the rice, cover and continue to cook until the rice and broccoli are tender and the chicken cooked. Sprinkle with the remaining lemon zest to serve.
