Weeknight cooking is one of the biggest challenges I face when following the SW plan. When I get home from work, I don't want to do much other than sit down and recover from my day!! This means my weeknight cooking requires minimal effort and maximum taste.
This dish is easily make-able in 1 pan or dish. If you don't have an oven proof skillet or pan then you can do the oven part in an oven proof dish.
Extra Easy Syn Value: Syn Free
Healthy Extras: None
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You will need:
4 Skinless Chicken Breasts
2 cloves garlic, chopped
1 onion, diced
1 red pepper, deseaded and chopped
2 tbp balsamic vinegar
2 tbp balsamic vinegar
50g uncooked long grain rice, rinsed
1 tin chopped tomatoes
320ml chicken stock (can be made up from cubes)
Salt & Pepper
1 teaspoon dried basil
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Method:
Preheat oven to 200°c.
Heat a large frying pan.
Add the chicken and sear for 3-4 mins on medium-high heat. Once sealed, remove the chicken and set aside
Add the garlic and fry. Add the onion and red pepper and fry for approx 5 minutes.
Stir in the rice, chopped tomatoes, balsamic vinegar and chicken stock. Season with salt, pepper and the dried basil. Bring to a simmer.
Pour the rice mix into an oven proof dish, then place the breasts on top.
Flip the breasts over so each side is flavoured with the rice mix. Cover with foil, put on the oven for 40 minutes, or until the rice has softened and absorbed the majority of the sauce, and the chicken is cooked through.
Stir through a dash of water to the rice, to thicken the remaining sauce.
Notes-
Syn calculations are all carried out as a paying Slimming World member. I am not a consultant! It is always recommended to check syn values yourself.
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