Chicken and Rice Casserole
Serves 4, 12sp per serving
calorie controlled cooking spray (for F&H use your daily allowance of oil)
4 x 200 g (7 oz) skinless chicken legs
1 large onion, chopped
1 tablespoon chopped fresh rosemary
250 g (9 oz) carrots, peeled and chopped
275 g (10 ½oz) parsnips, chopped
150 g (5½oz) dried brown rice
500 ml (18 fl oz) chicken stock (make using 3 oxo cubes)
salt and freshly ground black pepper
Put oven on gas mark 4ish
Spray a lidded ovenproof casserole dish with the cooking spray and place over a high heat. Season the chicken legs, add to the dish and fry for 5 minutes, turning, until browned. You may need to do this in batches. Remove with a slotted spoon and set aside.
Spray the dish again with the cooking spray, add the onion & rosemary and fry for 5 minutes until starting to soften. Return the chicken to the dish with the carrots, parsnips, rice and stock. Cover and pop in ove until the chicken is cooked through and the rice and vegetables are tender. Divide between four warmed plates, and serve. Freezes well too.