Creole-style chicken

    1 hour

    Your family will love this spicy chicken and rice dish. One of the leanest of all meats, skinless chicken breast is a superlative protein source for the health-conscious.

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    Serves: 4 

    • 1 cup rice
    • Salt
    • 1 tablespoon olive oil
    • 1 teaspoon paprika
    • 4 skinless, bone-in chicken breast halves (250g each)
    • 1 small onion, finely chopped
    • 4 cloves garlic, crushed
    • 1 red capsicum, cut into 5 x 1cm strips
    • 1 green capsicum, cut into 5 x 1cm strips
    • 2 teaspoons fresh thyme leaves
    • Freshly ground black pepper
    • Cayenne pepper
    • 1 can (400g) no-added-salt chopped tomatoes
    • 1/2 cup chicken stock

    Preparation:15min  ›  Cook:45min  ›  Ready in:1hour 

    1. Bring 2 cups water, rice and a pinch of salt to the boil in a medium saucepan. Reduce to a simmer, cover and cook for 15 to 20 minutes or until the rice is tender and water is absorbed. Keep pan covered to stay warm.
    2. Meanwhile, heat 2 teaspoons of the oil in a large nonstick frying pan over moderate heat. Add the paprika and stir for 10 seconds. Add the chicken and cook for 2 minutes on each side or until richly browned. Transfer the chicken to a plate. Add the remaining oil and the onion to the pan and cook until the onion is lightly browned, about 10 minutes. Add crushed garlic and cook for 1 minute more.
    3. Add the capsicums, thyme, and a pinch each of black pepper and cayenne pepper (or to taste) to the pan and cook, stirring, for 5 minutes or until the capsicums are crisp-tender. Add the tomatoes and the stock and bring to the boil. Reduce to a simmer, return the chicken to the pan, cover and cook for 20 minutes or until the chicken is just cooked through. Serve over the rice.

    Did you know?

    One serving of cooked skinless chicken breast supplies 78 percent of your daily protein needs.

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