Chicken pilaf with dill & pine nuts

Chicken pilaf with dill & pine nuts
SERVES 4 ● PREP 10 minS ● COOK 20 minS
Easy Good for you

250g basmati rice
2 tbsp olive oil
1 onion, thinly sliced
2 skinless, boneless chicken breasts,
cut into small cubes
½ tsp allspice
1 tbsp tomato purée
400ml chicken stock
small bunch dill, chopped
140g frozen broad beans or soy beans, defrosted under hot water
50g toasted pine nuts

Rinse the rice until the water runs clear, then drain. Heat the oil in a medium pan
and fry the onion for 5 mins. Stir in the chicken, allspice and tomato purée, and
cook for 2 mins more. Add the rice, stock and half the dill, then bring to a boil. Cover, reduce heat slightly and simmer for 8 mins. Stir in the beans and cook for 2-3 mins more until the rice is cooked and liquid has been absorbed. Stir in the pine nuts and remaining dill with some seasoning.

PER SERVING 475 kcals, protein 30g, carbs 58g,
fat 16g, sat fat 2g, fbre 4g, sugar 3g, salt 0.39g

MAkE IT WITH PRAWNS
Prawn & bean pilau
Leave out the chicken and add 1 tbsp medium curry powder instead of the
allspice. Swap the dill for 1 small bunch coriander. After the rice has cooked for
8 mins, add 150g small, raw peeled prawns with the beans. Finish cooking as above,
then stir through the coriander and 50g toasted almonds instead of pine nuts.