Chicken With Rice and Vegetables
Lunch: 401kcal
46g protein, 7g fat, 41g carbs
5g organic butter, ghee or coconut oil
50g white onion, finely chopped
130g fresh chicken breast, diced
(or use a vegetarian chicken replacement)
50g celery, finely chopped
75g red bell pepper, finely chopped
20g tomato purée
35g white or wholegrain basmati rice (dry weight)
Method:
1) Melt the butter, ghee or oil in a nonstick frying pan over gentle heat. Sauté the onion for 3 minutes, stirring frequently.
2) Add the chicken and cook for 5-6 minutes, stirring occasionally, until brown on all sides. Add the celery and pepper and cook for 2 minutes, stirring.
3) Add the tomato purée, season with salt and pepper, and stir well. Cook for 10 minutes, stirring occasionally. Meanwhile, bring a saucepan of lightly salted water to a boil. Reduce to a simmer, and add the rice. For timings, follow pack instructions (note: wholegrain rice takes longer than white rice). If using white rice, avoid stirring too much as this can cause the rice to become too sticky.
4) When rice is cooked, drain and leave for 2-3 minutes to stand. Serve