SW recipe: Egg fried rice bowl with teriyaki chicken

Enticing flavours of Southern India come together in this hearty one-pot

Serves 4 Ready in about 30 minutes


Low-calorie cooking spray

2 onions, diced

5cm piece fresh root ginger, finely chopped

3 tbsp mild curry powder

1 tsp turmeric

1.2 litres chicken stock

600g butternut squash flesh, cut into bite-size chunks

150g dried long-grain rice

4 skinless and boneless chicken breasts, cut into small chunks

200g green beans, halved

2 level tbsp mango chutney

200g frozen peas

115g spinach, roughly chopped

Fresh coriander sprigs, to serve


1 Spray a large, flameproof casserole dish with low-calorie cooking spray and place over a medium heat. Cook the onions and ginger for 2-3 minutes to soften, then stir in the curry powder and turmeric and cook for a further minute. Add the stock and butternut squash. cover and bring to the boil.

2 Stir in the rice, re-cover and cook for 5 minutes. Uncover and stir in the chicken and beans, then leave off the lid and simmer for a further 5 minutes. or until the rice, chicken and squash are all cooked through. Stir in the mango chutney, peas and spinach and cook for 2 minutes more.

3 Season to taste, divide between 4 bowls and scatter over the coriander to serve.
Syns per serving: 1/2


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