542
CALORIES
47.9
PROTEIN (G)
63.3
CARBS (G)
12.1
FAT (G)
5.1
FIBRE (G)
Method
Season the chicken with oregano, one third of the paprika, one third of the garlic, chilli, 2 g salt, pepper and oil.
Blend the yogurt, mayonnaise, coriander, lemon and another third of the garlic into a green sauce; refrigerate.
Brown the chicken in a wide lidded pan for 3–4 minutes per side until cooked through, then remove. Soften the onions and peppers in the same pan.
Stir in the rinsed rice, cumin, turmeric, remaining paprika, garlic and salt. Toast for 1 minute, add 440 ml water, cover and simmer gently for 10–12 minutes or until the rice is tender.
Rest covered for 5 minutes. Slice the chicken, divide chicken, rice and sauce evenly between four servings.
ALLERGENS
Contains: Contains egg, milk and mustard from the reduced-fat mayonnaise.
STORAGE & REHEATING
Cool rice and chicken quickly, refrigerate within 1 hour and use within 2 days. Reheat once until piping hot.
COACH NOTE
Divide the green sauce across all four portions—the nutrition assumes 60 g sauce per serving.
EQUIPMENT
Mixing bowls, digital scales, knife, chopping board and the cooking equipment named in the method.
PRACTICAL ADJUSTMENTS
Use extra yogurt instead of mayonnaise for a lighter sauce; recalculate nutrition and allergens.
FREEZER GUIDANCE
Freeze chicken and rice portions without sauce for up to 1 month. Defrost in the refrigerator.
DIETARY SUITABILITY
As written: High protein, gluten-free when labelled ingredients are used. Recalculate after substitutions.