Oven baked garlic chicken and rice

Good

% Daily Values based on a 2,000 calorie diet

Step 1

Preheat the oven to 180°C (fan 160°C/gas mark 4).

Step 2

Combine the spices for the seasoning mix in a small bowl.

Step 3

Spray the chicken with low-calorie cooking spray and rub in the seasoning mix.

Step 4

Spray the casserole dish with low-calorie cooking spray and place over a medium to high heat. Add the chicken thighs and seal on each side for 1 minute. Remove from the pan and set aside.

Step 5

Add the onions to the pan and sauté for 5 minutes, until beginning to soften. Add the garlic and continue to cook for 1 minute.

Step 6

Add the rice and stir around until well mixed with the garlic and onions. Pour in the stock and bring to the boil. Turn off the heat.

Step 7

Lay the chicken thighs on top, and scatter over the lemon slices. Cover with a tight-fitting lid and place in the oven for 25 minutes.

Step 8

When cooked, fluff up the rice with a fork and serve, with a mixed salad if you like.