Rice & peas with mango chicken

• porsi: Serves 4
• waktu aktif: 10 mins
• total waktu: 35 minutes

Bahan-bahan

6 tbsp mango chutney

zest and juice 2 limes

4 skinless chicken breasts

FOR THE RICE AND PEAS

4 tbsp olive oil

1 onion, chopped

2 garlic cloves, crushed

200g long-grain rice

400g can kidney beans, drained and rinsed

400g can black-eye beans, drained and rinsed

500ml vegetable stock

200ml reduced-fat coconut milk

1 thyme sprig, leaves stripped

175g frozen petit pois

Petunjuk

1 Make the rice and peas: heat 2 tbsp oil in a large frying pan, then fry onion for 5 mins. Add the garlic, then stir in the rice. Cook for 1 min more. Add the beans, pour in the stock and coconut milk and season well. Bring to the boil, cover, then simmer gently for 25-30 mins or until the rice is just cooked. Add the thyme and petit pois for the final 3 mins of cooking, then fluff up with a fork.

2 Meanwhile, mix the mango chutney, lime zest and juice and remaining olive oil, then season well. Heat a griddle or frying pan, brush a little of the mix over the chicken breasts, then cook for 5 mins each side until charred and cooked through. Once done, set aside to rest for a few mins while you heat the rest of the mango mix in the pan. Serve the rice and peas with a chicken breast and spoonfuls of tangy mango sauce.

Catatan

Make it indian-style

Chicken masala rice & peas

Fry 2 tbsp medium curry paste with the garlic and rice, then cook with 700ml stock (omit the coconut milk). Serve with the chicken and spoonfuls of raita made with 250ml natural yogurt, 1 crushed garlic clove and 1/2 cucumber, deseeded and grated.

Another fresh idea

Garden pesto

To make a delicious pesto, whizz together 200g cooked podded peas or broad beans, 1 large garlic clove, 4 tbsp pine nuts, 25g basil leaves and 150mI olive oil until it has a coarse texture. Add 50g grated mature cheddar, then whizz for a few secs more. Great spread on toasted garlic bread or simply drizzled over risotto.

Healthy benefits

Chickpeas, beans and lentils are high in soluble fibre and good for helping to manage cholesterol levels. They are an inexpensive source of calcium, iron and zinc and, when combined with grains, form a complete protein. They provide important B vitamins, and peas are rich in vitamin C, too.