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Ингредиенты
- 1 lrg onion finely sliced
- 1 x leek trimmed and sliced
- 2 stk celery trimmed and sliced
- 1 x red chilli seeded and finely minced 2 clv garlic crushed
- 3 Tbsp. extra virgin olive oil
- 175 gm wild rice
- 125 gm mushrooms minced
- 350 ml wel flavoured vegetable stock
- 1 x red pepper seeded and minced
- 50 gm c. pumpkin seeds
- 50 gm pecan nuts roughly minced
- 2 Tbsp. chives and parsley freshly minced and mixed
- 1 x salt and freshly grnd black pepper
- Â Â cajun chicken:
- 4 x chicken breast fillets
- 1 x lime grated zest and juice
- 1 Tbsp. extra virgin olive oil
- 2 tsp cajun seasoning
- Â Â freshly minced parsley to garnish
Инструкции
- Cook the onion leek celery chilli and garlic in the oil in a large covered ovento hob casserole on the floor of the roasting ovenfor 10 min the vegetables should just be starting to soften.
- Stir in the rice mushrooms and stock then bring the mix quickly to the boil.
- Cook uncovered on the simmering plate or possibly the floor of the roasting ovenfor 10 min (the rice must be simmering during this time).
- Cover the casserole then cook on the floor of the simmering ovenfor 3 hrs.
- Marinade the chicken while the rice is cooking.
- Mix the lime zest and juice the oil and cajun seasoning together then add in the chicken breasts and turn them over in the mix.
- Leave till ready to cook.
- Check the rice some of the grains should have burst and the casserole should have thickened.
- Stir in the red pepper pumpkin seeds and pecans then bring to the boil again. Cover and return to the floor of the simmering ovenfor up to a further 30 min.
- Meanwhile heat a grill pan on the floor of the roasting ovenfor 5 min then add in the chicken and sear it on each side pressing down with a spatula.
- Transfer the grill pan to the floor of the roasting ovenand cook for 12 to 15 min.
- Add in any surplus marinade to the rice once you have seared the chicken.
- Stir the mixed chives and parsley into the rice and season to taste.
- Serve each chicken breast on a mound of rice on warmed serving plates and spoon some of the juices from the rice over the chicken.
- Garnish with minced parsley.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 341g | |
| Recipe makes 4 servings | |
| Calories 673 | |
| Calories from Fat 339 | 50% |
| Total Fat 38.24g | 48% |
| Saturated Fat 7.2g | 29% |
| Trans Fat 0.17g | |
| Cholesterol 89mg | 30% |
| Sodium 125mg | 5% |
| Potassium 912mg | 26% |
| Total Carbs 44.14g | 12% |
| Dietary Fiber 6.8g | 23% |
| Sugars 5.22g | 3% |
| Protein 41.81g | 67% |
