Spiced chicken with rice & crisp red onions

Gluten Free
Health score
29%
Spiced chicken with rice & crisp red onions
35 min.
2
503kcal

Suggestions


Welcome to a culinary adventure that’s both fragrant and utterly satisfying! Our Spiced Chicken with Rice & Crisp Red Onions is a delightful dish that beautifully balances flavors and textures, making it perfect for lunch or dinner. With its gluten-free profile, this recipe caters to a variety of dietary needs while delivering a hearty meal infused with aromatic spices.

Imagine succulent chicken breasts seasoned with a vibrant curry powder that elevates the dish to new heights, paired with fluffy basmati rice infused with a hint of cinnamon and a splash of saffron. The sweetness of caramelized red onions adds a delightful crunch, tantalizing your taste buds with every bite. But that's not all! The addition of peas and raisins not only brings color but a burst of sweetness that complements the savory elements splendidly.

This dish is both quick and easy, taking only 35 minutes from start to finish, making it the ideal choice for a busy weeknight or a relaxed weekend meal. As you plate up this delicious cross of textures and flavors, don’t forget to spoon over herby natural yogurt that brings a refreshing creaminess to the ensemble. Whether you’re looking for a comforting main course or a vibrant addition to your dining table, this spiced chicken recipe is sure to impress and satisfy. Give it a try, and savor the delightful flavors in every mouthful!

Ingredients

  •  chicken breast boneless skinless
  • tbsp unrefined sunflower oil 
  • tsp curry powder 
  • large onion red thinly sliced
  • 100 rice 
  •  cinnamon sticks 
  • pinch saffron threads 
  • tbsp raisins 
  • 85 pea-mond dressing frozen
  • tbsp mint leaves chopped
  • tbsp yogurt low-fat

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 190C/fan 170C/gas
  2. Brush the chicken with 1 tsp oil, then sprinkle with curry powder. Toss the onion in the remaining oil.
  3. Put the chicken and onions in one layer in a roasting tin.
  4. Bake for 25 mins until the meat is cooked and the onions are crisp, stirring the onions halfway through the cooking time.
  5. Rinse the rice, then put in a pan with the cinnamon, saffron, salt to taste and 300ml water. Bring to the boil, stir once, add the raisins, cover. Gently cook for 10-12 mins until the rice is tender, adding the peas halfway through. Spoon the rice onto two plates, top with the chicken and scatter over the onions. Stir the herbs into the yogurt and season, if you like, before serving on the side.

Nutrition Facts

Calories503kcal
Protein27.2%
Fat20.65%
Carbs52.15%

Properties

Glycemic Index
133.99
Glycemic Load
30.9
Inflammation Score
-7
Nutrition Score
24.686956882477%

Flavonoids

Eriodictyol
0.25mg
Hesperetin
0.08mg
Apigenin
0.05mg
Luteolin
0.11mg
Isorhamnetin
2.76mg
Kaempferol
0.41mg
Myricetin
0.02mg
Quercetin
11.16mg

Nutrients percent of daily need

Calories:503.36kcal
25.17%
Fat:11.5g
17.7%
Saturated Fat:1.97g
12.31%
Carbohydrates:65.35g
21.78%
Net Carbohydrates:58.83g
21.39%
Sugar:6.7g
7.45%
Cholesterol:74.72mg
24.91%
Sodium:169.08mg
7.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.09g
68.18%
Selenium:46.81µg
66.87%
Vitamin B3:13.1mg
65.48%
Manganese:1.26mg
63.17%
Vitamin B6:1.1mg
54.88%
Phosphorus:449.02mg
44.9%
Folate:116.12µg
29.03%
Vitamin B5:2.61mg
26.08%
Fiber:6.52g
26.06%
Vitamin E:3.77mg
25.12%
Potassium:872.91mg
24.94%
Magnesium:85.79mg
21.45%
Iron:3.01mg
16.71%
Vitamin B1:0.25mg
16.71%
Vitamin B2:0.28mg
16.68%
Copper:0.33mg
16.43%
Zinc:2.33mg
15.56%
Calcium:146.87mg
14.69%
Vitamin C:6.89mg
8.35%
Vitamin B12:0.45µg
7.5%
Vitamin K:4.22µg
4.02%
Vitamin A:120.77IU
2.42%