dinsdag 13 augustus 2013

Cajun Chicken with pineapple rice

From BBC Good Food April 2002

Serves 4 ~ Takes 25-35 minutes ~ Easily halved for 2 ~ Add more or less spice to taste ~ Easy

2 tbsp olive oil
1 red pepper, seeded and diced
200g/8oz frozen sweetcorn, or 340g can sweetcorn, drained
2 tbsp Cajun spice mix
250g/9oz long-grain rice
1 chicken stock cube
227g pineapple chunks in natural juice
4 skinless boneless chicken breasts

1. Get the rice on. Heat 1 tbsp of the oil in a heavy-based with a lid. Add the diced pepper, sweetcorn and 1/2 tbsp of the spice mix and fry for a couple of minutes. Tip in the rice, pour in 700ml/1¼ pints water and then crumble in the stock cube. Bring to the boil and stir. Bring to the boil and stir once, then lower the heat, cover and simmer very for 15 minutes until tender.

2. Rub the remaining spice into the chicken breasts. Heat the remaining oil in a large frying pan and fry the chicken breasts over a medium heat for 6-8 minutes on each side or until they are golden brown and cooked through.

3. Finish. Gently stir the pineapple and juice into the rice, then cook for a further 2-3 minutes. Taste for seasoning. Put the chicken breasts on top of the rice and serve.

PER SERVING 524 kcalories, protein 40g, carbohydrate 71g, fat 11g, saturated fat 1g, fibre 2g, added sugar none, salt 1.26 g.

Or! Chop the chicken breasts, cover them with all of the spice and fry them in a heavy casserole. After a few minutes add the pepper and sweetcorn and fry for a few minutes more. Then tip in the rice, stir, and finish as above.

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