Weekly Meal Plan – Sample Recipe – Oven Baked Curried Chicken and Rice
Mexi Loaded Sweet Potatoes / Curried Chicken & Rice / Tuna Meatballs / Maple Pork & Roasted Veg
Oven Baked Curried Chicken
Ingredients
- 2 chicken thighs
- 1 tbsp curry powder
- ½ tbsp olive oil
- ½ onion - finely diced
- 1 garlic cloves - crushed
- ½ cup basmati rice
- ¼ cauliflower - finely chopped
- 60 g baby spinach - finley chopped
- 1 cup chicken stock
- 50 g natural yoghurt
- ½ lebanese cucumber
- ½ spring onion
- 1 tbsp mint - finely chopped
- ½ lime - juiced
Instructions
- Preheat oven to 200 degrees
- In a bowl, add chicken and curry powder. Toss till completely coated.
- On the stove, heat a heavy-based ovenproof pan (with lid) on medium. Add olive oil and chicken and cook until browned all over. Transfer to a plate.
- Add the onion and garlic to the pan and cook until the onion is soft and pale. Add the rice and cauliflower and cook for 2 minutes. Add the baby spinach and stock and stir to combine. Place the chicken on top of the rice.
- Put the lid on and bake in the oven for 40 minutes.
Tips and Variations
Raita or side salad? Your choice!
RAITA
Combine the yoghurt, grated cucumber, sliced spring onion, chopped mint leaves and lime juice and season with salt.
SALAD
Salad, slice the cucumber, spring onions and toss with chopped mint leaves, a dash of olive oil, lime juice and a pinch of salt. Serve the yoghurt on the side.
MAKE IT VEGETARIAN
Swap the chicken for a drained tin of chick peas.
