Mediterranean chicken and rice
- Prepare
- less than 30 mins
- Cook
- 10 to 30 mins
- Serve
- Serves 2
Try this simple chicken and rice dinner that can be on the table in 20 minutes. A high protein and high fibre midweek winner.
Each serving provides 651 kcal, 39.2g protein, 73.8g carbohydrate (of which 7.4g sugars), 24.8g fat (of which 6g saturates), 12.2g fibre and 3.23g salt.
Ingredients
- drizzle extra virgin olive oil
- 2 large chicken thighs, boneless, skin on, at room temperature (see Recipe Tip)
- 1 garlic clove, crushed
- 250g/9oz baby plum or cherry tomatoes, halved
- 1 large roasted red pepper from a jar, sliced
- 1 tsp smoked paprika
- 400g tin cannellini beans, drained
- 150ml/5fl oz hot chicken stock, made with stock cube
- 70g/2½oz large pitted green olives, such as nocellara or gordal
- 1 lemon, sliced
- 250g/9oz packet microwave rice (brown or white)
Method
Heat a large, lidded frying pan over a high heat, then add a drizzle of oil and fry the chicken thighs skin-side down for 2–3 minutes until crisp.
Flip the chicken thighs, add the garlic and tomatoes and fry for a further 2–3 minutes. Remove the chicken and set aside.
Add the red pepper and smoked paprika and fry for a minute, then add the cannellini beans, stock and olives. Give everything a good stir then return the chicken skin-side up to the pan.
Scatter over the lemon slices (if you’re not a big fan of lemon, add fewer slices to the pan) and put the lid on. Cook with the lid on for 10–15 minutes, giving everything a stir every now and then, until the chicken thighs are cooked through.
Two minutes before serving, add the rice to the pan and stir with the vegetables to heat through – or if you prefer, heat the rice in the microwave as per the packet instruction.
Serve the rice on plates with the chicken on top.
Recipe tips
If you can’t find skin-on, boneless chicken thighs, this recipe works just as well with skinless, boneless thighs.
