Nutrition balance score
Good
Glycemic Index
65
Moderate
Glycemic Load
44
High
Nutrition per serving
Calories531.1 kcal (27%)
Total Fat9.9 g (14%)
Carbs67.6 g (26%)
Sugars5 g (6%)
Protein39.6 g (79%)
Sodium859.2 mg (43%)
Fiber2.2 g (8%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
low-calorie cooking spray
600gskinless boneless chicken thighs
visible fat removed
2onions
peeled and finely diced
3garlic cloves
peeled and crushed
275glong-grain rice
650mlchicken stock
1chicken stock cube
dissolved in 650ml boiling water
1lemon
sliced
1 tspitalian mixed herbs
1 tspgarlic granules
½ tsppaprika
salt
pepper
Instructions
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.
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