Easy chicken and mushroom pilaf

Written by Catherine Saxelby on Thursday, 19 February 2009.
Tagged: brownrice, healthy cooking, healthy eating

Ready In: 50 minutes
Prep Time: 10 minutes
Cooking Time: 40 minutes, about half unattended
Serves: 4

This super meal-in-one gives you carbohydrate, vegetables and chicken all together. It's an easy dish you can make ahead and reheat for lunch the next day.

Ingredients

1 cup brown rice or Doongara white rice
2 tablespoons olive oil
1 onion, chopped
½ red capsicum, finely sliced
500g thinly-sliced chicken strips (2 breast fillets)
125g mushrooms, sliced
1 cup fresh or frozen peas
1 cup chicken stock
1 cup water
1 chopped tomato OR ½ cup tomato passata sauce
2 tablespoons chopped parsley
1 bay leaf

Nutrition per serve

1815 kilojoules (432 Calories), 11 g fat (including 3 g saturated fat), 35 g carbohydrate (including 3 g sugars), 4 g fibre and 350 mg sodium. Read our nutrition rating system.

Directions

Cook brown rice first as it takes the longest to cook. In a medium saucepan, add the rice to 3 cups of boiling water and bring to the boil. Reduce heat, cover and simmer for 40 minutes or until almost all the liquid is absorbed and rice is cooked through. It should be 'al dente' meaning cooked through but still firmish.

To cook pilaf, start by heating the oil in a large non-stick pan.

Add onion, capsicum, chicken strips and mushrooms. Cook for 2 to 3 minutes, stirring, until all ingredients are well coated in oil.

Add peas, stock, water, tomato or sauce, parsley and bay leaf. Cover and simmer, stirring occasionally to prevent sticking. Cook for 10 to 12 minutes. Add cooked rice and mix to combine.