Name: One pan chicken with rice and peas
Prep time: 20 min
Cook time: 60 min
Ingredients: 4 tbsp olive oil; 1.5 kg chicken pieces (large and skin removed); 1 brown onion (chopped); 3 cloves garlic (crushed); 1 red capsicum (pepper) (seeded, cut into pieces); 1 ½ cups SunRice Low GI white rice; 4 baby roma tomatoes (diced); 1 ½ cups reduced salt chicken stock; 1 ½ cups water; ⅔ cup pitted kalamata olives; 2 cups frozen peas (thawed); ¼ cup fresh mint (chopped)

Dinner

SERVES:

DIFFICULTY:
Easy

PREP TIME:
20

COOK TIME:
1

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Ingredients

4 tbsp olive oil
1.5 kg chicken pieces large and skin removed
1 brown onion chopped
3 cloves garlic crushed
1 red capsicum (pepper) seeded, cut into pieces
1 ½ cups SunRice Low GI white rice
4 baby roma tomatoes diced
1 ½ cups reduced salt chicken stock
1 ½ cups water
⅔ cup pitted kalamata olives
2 cups frozen peas thawed
¼ cup fresh mint chopped

Method

Heat the oil in a large straight-sided deep pan over medium- high heat. Lightly season chicken pieces to taste and then add to the pan.
Cook for about 8 minutes, turning until golden. Transfer to a plate and set aside.
Add the onion to the pan with garlic and capsicum and gently cook until softened. Stir in the rice, tomato and stock.
Arrange chicken pieces in the rice mixture and bring to a lively simmer. Cover and reduce heat to a gentle simmer and cook about 25 minutes or until the rice is al dente and chicken cooked.
Sprinkle olives and peas over and remove the pan from the heat and rest for about 10 minutes or until the peas are heated through.
Sprinkle mint over and serve with wedges of lemon.

Notes

Energy per serve: 2935kJ
Gi estimate: Low

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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