Name: Baked biryani chicken and rice
Prep time: 10 min
Cook time: 1 h
Total time: 1 h 10 min
Yield: 2
Ingredients: Vegetable oil (less than 1 tsp); 2 onions thinly sliced; 1 clove garlic crushed; 1 tsp ground turmeric; 2 tsp garam masala; ½ green chilli finely chopped (optional); 115g (4oz) chestnut mushrooms sliced; 115g (4oz) brown basmati rice; 4 skinned and boned chicken thighs about 500g; 400ml (14 fl oz) reduced-salt stock; 115g (4oz) frozen vegetables (e.g. peas green beans sweetcorn or a mixture); 400g can cooked green lentils drained and rinsed; 2 tbsp chopped fresh coriander

Meal type: Main meal

Serves: 2

Preparation time: 10 minutes

Cooking time: 1 hour

1. Heat the oven to 190°C/170°C fan oven/gas mark 5. Spray or wipe the base of a flameproof casserole dish or an ovenproof saucepan with a little oil. Fry the onion for five to seven minutes, until beginning to soften.

2. Stir in the garlic, turmeric, garam masala, chilli (if using), mushrooms and rice. Cook, stirring, for one minute, then top with the chicken and pour the stock over. Bring to the boil, cover tightly with a lid or foil and bake for 40 minutes.

3. Uncover the pot and stir in the vegetables and lentils. Cover again and return to the oven for a further 15 minutes.

4. Stir in the chopped coriander just before serving.

Cook's tip

The cooked biryani can be cooled and frozen. To use, thaw overnight in the fridge and microwave on high for three to four minutes or until piping hot.

Energy 1506kJ 355kcal 18%

Carbs 41.1g -

Fat 5.3g Low 8%

Saturates 1.1g Low 6%

Sugar 5.35g Low 6%

Salt 0.27g Low 5%

% = an adult's reference intake

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Ingredients

Vegetable oil (less than 1 tsp)

2 onions, thinly sliced

1 clove garlic, crushed

1 tsp ground turmeric

2 tsp garam masala

½ green chilli, finely chopped (optional)

115g (4oz) chestnut mushrooms, sliced

115g (4oz) brown basmati rice

4 skinned and boned chicken thighs, about 500g

400ml (14 fl oz) reduced-salt stock

115g (4oz) frozen vegetables, (e.g. peas, green beans, sweetcorn or a mixture)

400g can cooked green lentils, drained and rinsed

2 tbsp chopped fresh coriander

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Baked biryani chicken and rice

Cook's tip

Nutritional Information

Tried this at home?

Ingredients

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