Sunday, 1 January 2017

Chicken and Broad Bean Pilaf

Yum, yum, yum, super simple one pot dish packed with flavour.

Chicken and Broad Bean Pilaf (from Hairy Dieters
(Serves 4)

75ml low fat natural yoghurt
juice 1/2 lemon
pinch cinnamon
15g chunk ginger, finely grated
4 skinless, boneless chicken thighs, cut into pieces
1 tsp oil
1 small onion, finely chopped
1 small courgette, diced
1 small piece of cinnamon stick
5 cardamom pods
1 tsp cumin
1/2 tsp pepper
175g basmati rice
300ml veg stock
250g broad beans, double podded
large bunch parsley, chopped
small bunch dill, chopped

Mix together the yoghurt, lemon juice, cinnamon and ginger in a bowl. Season the chicken with, then add the pieces to the marinade in the bowl and leave for an hour.

Heat the oil in a sauce. Add the onion, courgette and spices then cook over a medium heat for a few mins until you can smell the spices. Add the chicken and stir for a couple of mins until it mixes well and starts to brown.

Add the rice and stir until well coated. Pour in the stock and season with salt. Bring to the boil, then turn down the heat to a gentle simmer, cover the pan and leave for 10 mins.

When the rice has been cooking for 10 mins, add the broad beans. Leave to cook for 5 mins, then turn off the heat and leave to stand for 5 mins. Fluff up the rice with a fork and turning it over gently so the broad beans mix well with everything else. Stir in the herbs, season with salt and pepper and serve.

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