Chicken with Lemon Pea Rice and Dill Yoghurt

• 250gGreek yoghurt
• 20gdill, finely chopped
• 30mllemon juice
• 2gfinely grated lemon zest
• 2 tbspolive oil
• 1red onion, finely chopped
• 2garlic cloves, finely grated
• 300gbasmati rice
• 550mlhot chicken stock
• 200gfrozen peas
• 600gchicken breast, cut into thin strips
• 2courgettes, halved lengthways and cut into thin half-moons
• fine salt
• black pepper

Method

1. 1Stir the Greek yoghurt with the dill, half the lemon zest and 1 tbsp lemon juice. Season with salt and black pepper, then set aside.
2. 2Heat 1 tbsp olive oil in a lidded saucepan over a medium heat. Cook the red onion with a pinch of salt for 3 minutes until softened but not coloured.
3. 3Add half the garlic and the basmati rice. Stir for 1 minute until the grains are glossy, then pour in the hot chicken stock. Bring to a simmer, then cover and cook over a low heat for 10 minutes until the rice is nearly tender and most of the stock has been absorbed.
4. 4Meanwhile, heat the remaining olive oil in a large frying pan over a high heat. Season the chicken with salt and black pepper, then fry for 5 minutes until deeply golden in places and steaming hot throughout.
5. 5Add the courgettes and remaining garlic to the chicken. Fry for 4 minutes until the courgettes are tender at the edges and the chicken is cooked through with no pink remaining. Stir through the remaining lemon juice.
6. 6Scatter the frozen peas over the rice, cover again and cook for 3 minutes until the peas are hot and the rice is tender. Take off the heat, add the remaining lemon zest and fluff with a fork.
7. 7Spoon the lemon pea rice into bowls, pile over the chicken and courgettes, then add a generous spoonful of dill yoghurt to each portion.

Per serving

kcal

720

protein

63.2g

fibre

5.4g

carbs

76.3g

fat

16.7g