Chicken, edamame & ginger pilaf

Post date: Mar 29, 2012 11:58:36 PM

Originally posted on BBC Good Food

Make this healthy rice pot for a mid-week supper - crammed with fibre and vitamin C

Cook 17 mins

Prep 10 mins

Nutrition per serving

436 kcalories, protein 32.0g, carbohydrate 52.0g, fat 9.0g, saturated fat 1.0g, fibre 3.0g, salt 0.5g.

Ingredients

Serves 4

2 tbsp vegetable oil

1 onion , thinly sliced

thumb-sized piece ginger , grated

1 red chilli , deseeded and finely sliced

3 skinless chicken breasts , cut into bite-sized pieces

9 oz basmati rice

1 pint vegetable stock

4 oz frozen edamame / soya beans

coriander leaves and fat-free Greek yoghurt (optional), to serve

Method

Heat the oil in a medium saucepan, then add the onion, ginger and chilli, along with some seasoning. Cook for 5 mins, then add the chicken and rice. Cook for 2 mins more, then add the stock and bring to the boil. Turn the heat to low, cover and cook for 8-10 mins until the rice is just cooked. During the final 3 mins of cooking, add the edamame beans. Sprinkle some coriander leaves on top and serve with a dollop of Greek yogurt, if you like.