•Time: 45 minutes
•1 tsp sunflower oil
•½ onion, finely chopped
•1 chicken breast
•1 dessert spoon plain flour
•½ red pepper, sliced
•juice of 1 orange, or 75ml orange juice plus 25ml water
•1 carrot, peeled and sliced
•1-2 medium potatoes, cubed
•chopped parsley (optional)
•black pepper, freshly ground
•130g brown rice, raw
1. Heat the oil in a pan and brown the onions over a low heat for two to three minutes.
2. Cut the chicken breast into large pieces and coat each piece in the flour. Then add the chicken to the pan and brown for two minutes, stirring all the time to make sure it doesn’t stick.
3. Once the chicken is cooked, add the other ingredients. Then bring it to the boil, turn the heat down and simmer over a low heat for about 20 minutes, until the vegetables are soft and the chicken is thoroughly cooked.
4. While the chicken is cooking, cook rice according to packet instructions.
•Raw meat often has surface bacteria. If cooking raw meat keep it away from all ready to eat foods (bread, fruit etc.) and thoroughly wash your hands, surfaces, utensils and chopping boards before and after preparing food and handling raw meat.
•Wash or peel raw vegetables before use, as this will help clean them and remove any harmful bacteria that might be on the outside
•Leftovers can be kept in the fridge (for up to two days) or frozen. If freezing food, freeze it immediately. Do not refreeze defrosted food.
•When reheating, always make sure that the dish is steaming hot all the way through before serving.
•Never reheat food more than once.
Recipe courtesy of NHS Choices: http://www.nhs.uk