- 4 free-range chicken thigh portions (about 700 g)
- 1 T olive oil, plus extra for frying
- sea salt and freshly ground black pepper
- 1 onion, chopped
- 2 large sweet peppers, sliced lengthways
- 1 large clove garlic, crushed
- 1 cup organic long-grain brown rice
- 2½ cups chicken stock
- 1 t dried oregano
- a handful of basil leaves, torn smoked paprika, for sprinkling
- Parmesan, grated, for sprinkling (optional)
- salad greens, for serving
Pat the chicken dry. In a wide, deep pan over a fairly high heat, brown the chicken in a little oil. Remove and season to taste.
Reduce the heat and add the onion and sweet pepper to the pan, along with a little more oil. Cook gently for 10 minutes or until very tender.
Stir in the garlic and rice, then pour in the stock and bring to a simmer.
Add the browned chicken, oregano and a little salt. Cover tightly and simmer gently for 45 minutes, or until the chicken and rice are tender.
Turn off the heat and leave covered for 5 minutes.
Season to taste, then stir in the basil. Sprinkle with paprika and Parmesan, if using. Serve with a bowl of salad greens on the side.
Per serving: 2568 kJ, 32.4 g protein, 33.9 g fat, 39.7 g carbs
During the long cooking, the onions and peppers will practically disintegrate, infusing their flavour into the rice.