Spiced Chicken and Rice with Garlic Sauce

Ingredients

• 250 g Chicken breast (cut into strips)
• 2 tbsp Plain yoghurt (for marinade)
• 1 tsp Smoked paprika
• 1 tsp Oregano
• 1 tsp Chilli powder (for marinade)
• 1 tsp Ground coriander
• 1 tsp Garam masala
• 1 tsp Cayenne pepper
• 1 tsp Garlic granules
• 0.5 tsp Mixed herbs
• 0.5 tsp Cumin
• 0.5 tsp Turmeric (for marinade)
• 1 tbsp Tomato puree (for marinade)
• Lemon juice (to taste, for marinade)
• 1 tsp Ginger paste
• Salt and pepper (to taste)
• 1 tbsp Peri peri sauce (for serving)
• 2 Garlic cloves (crushed, for rice)
• 1 tbsp Tomato puree (for rice)
• 1 tsp Chilli powder (for rice)
• 1 tsp Turmeric (for rice)
• 1 tsp Onion granules
• 120 g Dry basmati rice
• 220 ml Chicken stock
• 50 g Fat free Greek yoghurt (for sauce)
• 1 tbsp Light mayo
• 2 Garlic cloves (crushed, for sauce)
• Salt (a pinch, for sauce)
• 1 tbsp Lemon juice (for sauce)
• Spray oil (for cooking)

Steps

1. 1

   If you have time to soak the rice, do this first. Rinse the 120g dry basmati rice 3-4 times until the water runs clear, then cover with fresh water for 30-60 minutes. When ready to cook, drain the rice thoroughly.

2. 2

   Cut the 250g chicken breast into thin strips to ensure even cooking.

3. 3

   In a bowl, combine the chicken strips with 2 tbsp plain yoghurt, 1 tsp each of smoked paprika, oregano, chilli powder, ground coriander, garam masala, cayenne, and garlic granules, 1/2 tsp each of mixed herbs, cumin, and turmeric, 1 tbsp tomato puree, lemon juice, 1 tsp ginger paste, and salt and pepper. Marinate for at least 30 minutes.

4. 4

   Heat a large pan over high heat and coat with spray oil.

5. 5

   Add the marinated chicken to the hot pan and cook for approximately 5-6 minutes on each side until cooked through. Once finished, remove the chicken from the pan and set aside.

6. 6

   In the same pan used for the chicken, add 2 crushed garlic cloves and the drained rice. Toast slightly for about 30 seconds.

7. 7

   Add 1 tbsp tomato puree, 1 tsp chilli powder, 1 tsp turmeric, and 1 tsp onion granules to the rice and garlic.

8. 8

   Pour in 220ml chicken stock. Give the mixture a gentle stir and bring to a boil.

9. 9

   Reduce the heat to a simmer, cover with a lid, and cook for around 15 minutes.

10. 10

    Remove the pan from the heat and let it sit, covered, for another 5-10 minutes to allow the steam to finish cooking the rice.

11. 11

    While the rice is resting, chop the cooked chicken strips into cubes and toss them in 1 tbsp peri peri sauce.

12. 12

    Prepare the garlic sauce by mixing 50g fat-free Greek yoghurt, 1 tbsp light mayo, 2 crushed garlic cloves, a pinch of salt, and 1 tbsp lemon juice in a small bowl.

13. 13

    Serve the spiced rice in bowls, topped with the peri peri chicken cubes and a drizzle of the garlic sauce.

Notes

For a more complete meal, the author suggests serving with a side salad. Cutting the chicken into thin strips before cooking helps it cook faster and more evenly.

Nutrition per serving

• main
• chicken
• rice
• fakeaway
• one-pan
• high-protein
• spicy