One Pan Curry Chicken Rice Bake

Curry Chicken Rice Bake

Serve: 4

Ingredients

• 500g skinless chicken breast, cut into bite sized pieces 
• 200g rice, uncooked 
• 1 can crushed tomatoes 
• ¾ cup light cream
• ¾ cup chicken stock/ water, add more if your rice absorb more liquid 
• 1 small red onion, diced
• 1 tbsp minced garlic
• 1 ½  tbsp curry powder
• 1 tsp paprika
• Salt to taste

Garnish: fresh parsley, 1tbsp greek yoghurt  

Method

1. Preheat the oven to 180°C.

2. In a baking dish, add cream, crushed tomatoes, water/ stock, minced garlic, curry powder, paprika and mix gently.

3. Add rinsed rice, chicken and onion. Combine well. 

4. Cover with foil and bake for 45–50 minutes or until rice is soft and tender.

5. Garnish with chopped parsley, yoghurt. Enjoy!

Macros per serve

Calories: 455

Protein: 37g

Carbohydrates: 35g

Fat: 16g

Fibre: 3g

Sugars: 6g

Health benefits

Chicken breast is naturally low in saturated fat while supplying important nutrients including niacin, vitamin B6 and selenium.

Crushed tomatoes are rich in lycopene, a powerful antioxidant associated with heart health and protection against oxidative stress. They also contribute vitamin C and potassium.

The curry powder and paprika contain naturally occurring plant compounds with antioxidant and anti-inflammatory properties. 

Garlic and onion provide sulphur-containing compounds that may support immune and cardiovascular health.

Greek yoghurt adds extra protein, calcium and a refreshing contrast to the spices.