The whole thing is syn free which makes it even
better!
This is for four but it’s very simple to
scale to your needs:
Ingredients:
4 chicken breasts (remove any visible fat)
Smoked paprika
Tikka powder
Fry light
500g 5% lamb mince*
Boil in the bag rice (I used two)
Garlic to taste (maybe use 2 cloves - again depends on your taste)
Red onion
Peas
To garnish:
Fresh pomegranate seeds
Fresh coriander
Method:
Boil water for your rice
As the waters boiling chop your onion
Put your rice in and turn down to simmer, my
rice takes 15 minutes
Heat a large pan or wok and spray with fry
light (I use the garlic one)
Put your lamb mince and onions in the pan, add
garlic and some tikka powder (a good teaspoon) and start to brown
Place chicken breasts in a separate frying
pan and sprinkle with smoked paprika and tikka powder to taste. Turn so the seasoned side is face down on the
pan and cook on medium. You want the
chicken to be cooked through but not dry.
While the chicken is cooking season the other side. Wait until the chicken is sealed and cooked
on the first side before turning.
With about 5 minutes to go, add the peas to
the lamb mix
When your rice is cooked add to the lamb mix and
mix thoroughly
Slice the chicken on an angle and put back in
the frying pan, you’re just sealing the cut areas and making sure you get all
the yummy tasting cooking herbs and spices
Now you’re ready to serve
Pile the rice mixture on a serving plate and
place the cooked chicken on the top
Sprinkle with pomegranate seeds and fresh coriander,
serve immediately
You can serve this with syn free garlic bread!
Syn free spiced chicken with mince rice and pomegranate seeds |
*Getting 5% lamb mince is not easy. There are a couple of things you can do: Go to the butchers and buy lean lamb and have
them mince it for you or buy supermarket mince and drain it off during cooking –
I usually do this as there isn’t a good butcher near me and add a few syns to
the meal as it’s not a perfect method. You
can pre-cook the lamb mince, drain during cooking and add ice cubes, this will make
the fat congeal and you can skim it all off leaving you with 5% or less mince
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