Cod with cucumber, avocado & mango salsa salad
If you're looking for a healthy lunch bursting with the colours and flavours of summer, this delicious cod, avocado and mango salad is low in fat and calories
Chicken with rice & peas
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 1 tbsp rapeseed oil
- 2 red onionshalved and sliced
- 4 chicken legs(about 1 kg in total), skin removed
- 1 tbsp fresh thyme leaves
- 1 tbsp Madras curry powder
- 1 tsp ground allspice
- 4 large tomatoeschopped
- 1 red chillideseeded and sliced
- 2 garlic cloveschopped
- 2 tsp vegetable bouillon
For the rice & peas
- 125g brown basmati
- 1 red onionchopped
- 2 garlic cloveschopped
- 1 tbsp fresh thyme leavesplus extra to serve
- 1 tsp vegetable bouillon
- 400g can black-eyed beans
Nutrition: per serving
- kcal571
- fat18glow
- saturates4g
- carbs48g
- sugars11g
- fibre10g
- protein49g
- salt0.5g
Method
step 1
Heat the oil in a very large non-stick frying pan and cook the onions for 5 mins or until soft. Meanwhile, coat the chicken thoroughly with the thyme, curry powder and allspice. Add to the pan and briefly brown the chicken, then tip in the tomatoes, chilli, garlic and bouillon. Pour over 450ml water, cover and simmer for 30 mins or until the chicken is tender.
step 2
Meanwhile, tip the rice into a medium-sized pan with the onion, garlic, thyme and bouillon. Pour in 600ml water, cover and cook for 25 mins or until the liquid has been absorbed and the rice is tender. Check toward the end of the cooking time to ensure it isn’t starting to catch on the pan. Stir in the beans and heat through. If you're following our Healthy Diet Plan, serve half the rice with half the chicken (saving the leftovers for a second meal later in the week). Otherwise you can serve four portions, scattered with a few extra thyme leaves, if you like.
