Serves 2, 8sp per portion
100g brown rice (10sp)
low fat cooking spray
2 x 165g skinless boneless chicken breasts (3sp)
300ml chicken stock (use 1½ chicken oxo cubes) (1sp)
110g carrots, peeled and cut into thick chunks.
150g button mushrooms, sliced
1 garlic clove, crushed
75g low fat soft cheese (2sp)
Bring a pan of water to the boil and cook the rice according to the packet instructions. Drain well and leave to cool. Meanwhile, lightly coat a deep, lidded, non stick frying pan with low fat cooking spray and heat until hot. Add the chicken and cook for 3-4 minutes until browned all over. Add the stock and carrots. Bring to the boil, cover and simmer for 10-15 minutes until tender. Meanwhile, lightly coat another small non-stick frying pan with low fat cooking spray. Add the mushrooms and cook, stirring, for 5 minutes until the juices have been released and evaporated. Add the garlic and rice and cook for a further minute, until hot. Divide between two plates. Remove the chicken and carrots with a slotted spoon, reserving the stock. Place the chicken and carrots on top of the rice. Keep warm. Return the pan with the stock to the hob. Boil quickly for 1 minute. Remove from the heat. Stir in the soft cheese. Pour the sauce over the chicken.