Serving chicken biryani
This delicious and nutritious one pot meal is great for making in larger amounts. It can be frozen into smaller portions ready to be used when needed.
The combination of carbs, protein and a variety of veg provides a balanced dish for lunch, dinner or is great as part of a buffet or picnic.
Heat the oil in a large saucepan on a high heat
Add the chopped onions and cook for 3 minutes, stirring regularly so they don't burn
Add the chicken and cook for 5 minutes, turning regularly until browned on all sides
Add the carrots and cook for another 3 mins, stirring well
Add the garlic, ginger and curry paste and cook for another 2-3 minutes, stirring all the time
Add the rice to the pan, stirring for 2 mins until well coated in the oil
Pour in the chicken stock, bring to the boil and boil for around 6-8 minutes, stirring now and then, until most of the liquid has been absorbed
Reduce the heat to a simmer, then add the broccoli, cauliflower and courgettes and stir well
Place a lid on the pan and simmer for 8-10 minutes until the chicken, veg and rice are all cooked through and all the liquid is absorbed
Stir the frozen peas into the mix and cook for another few minutes until the peas are tender before serving straight away
*If freezing: Allow to cool, before dividing into two-portion foil trays with lids before freezing
The day before needed, defrost fully in the fridge overnight. Once defrosted add a splash of water and cover loosely with foil
Preheat the oven to 200ᵒC/gas mark 6 and reheat for 30 minutes, or until hot all the way through
Rice is a great source of starchy (complex) carbohydrate, providing our bodies with slow release energy and important nutrients such as vitamins minerals and fibre.
Chicken is a good source of lean protein, which is important for many functions in the body, such as providing structure, growth and repair.
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