Healthy_Food_Guide_UK_-_January_2020

Chickenandcashewpilaf
prep 10 mincook 50 minserves 4
dairy free

Spraycookingoil
1 onion,finelychopped
2 garliccloves,crushed
1tspfinelygratedlemon zest
Pinchchilliflakes
250gbrownrice
500mlreduced-saltchickenstock
400gskinlesschicken breast fillets,
thinlysliced
325gasparagus,trimmed and cut
into1cmpieces
150gsugarsnappeas,trimmed and
slicedlengthways
25gunsaltedcashews, toasted and
chopped

1 Spraya largepanwitha littleoil
andsetovera mediumheat.Cook
theonion,stirringoccasionally,for
3–4minuntilsoft.Addthegarlic,
lemonzestandchilliflakes and cook,
stirring,for1 min.
2 Addthericetothepanandstirto
coatthegrainsintheflavouredoil.
Addthestockwith125mlwaterand
bringtotheboil.Cover,reducethe
heat,thensimmerfor35–40min
untiltheliquidhasalmostevaporated
andthericeis nearlyaldente.
3 Meanwhile,puta fryingpanover
a highheatandspraywitha littleoil.
Cookthechicken,inbatches,for
2–3minoneachsideuntilgolden
andcookedthrough.Removethe
panfromtheheatandkeepwarm.
4 Removethepanofricefromthe
heat,thenaddtheasparagusand
sugarsnappeas.Replacethelid
andsetasidetosteamfor5 min.
5 Fluffupthericewitha fork,stirinthe
cookedchickenandthecashews,then
divide among 4 bowls to serve.

1

PERSERVING

432kcal 5.2gfibre

8.3gfat 33.6gprotein

1.8gsaturates 1gsalt

59.8gcarbs 65mgcalcium

6.5g sugars 2.8mg iron

Beanbruschettas

(recipe overleaf)

EAT FOR BETTER HEALTH

JANUARY 2020HEALTHY FOOD GUIDE 57