Saturday, January 24, 2009

Salsa chicken with chickpea rice

Ingredients (serves 4)
* 3/4 cup brown rice
* 1 1/2 cups reduced-salt chicken stock
* olive oil cooking spray
* 4 (150g each) chicken breast fillets, trimmed
* 300g jar 99% fat-free chunky tomato salsa
* 400g broccoli, trimmed, cut into florets
* 200g green beans, trimmed
* 400g can Edgell chick peas, drained, rinsed

1. Place rice and stock in a saucepan over high heat. Bring to the boil, stirring occasionally. Reduce heat to low. Cover and simmer for 25 to 30 minutes or until stock is absorbed.
2. Meanwhile, heat a large, non-stick frying pan over medium-high heat. Lightly spray both sides of chicken with oil. Cook for 5 minutes each side or until cooked through. Transfer to a plate. Cover with foil and set aside for 5 minutes to rest. Reduce heat to medium-low. Add salsa to frying pan. Heat, stirring occasionally, for 5 minutes or until hot.
3. Place broccoli and beans in a steamer basket. Place over a saucepan of simmering water and cook for 5 minutes or until tender.
4. Remove rice from heat. Stir in chickpeas and season with pepper. Cover and stand for 5 minutes. Spoon rice onto plates. Top with chicken. Season with salt and pepper. Spoon over salsa. Serve with broccoli and beans.

Super Food Ideas - Page 47
Recipe by Veronica Cuskelly


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