Thursday, 19 May 2011

Baked Moroccan Chicken and Rice

Are you looking for a satisfying, flavourful meal that is packed with vegies and low in fat? As an added bonus you cook the rice and the chicken in the one dish, all in the oven! There really isn’t anything bad to be said about this Baked Moroccan Chicken and Rice.

012 m chick 5

The jammy glaze on the chicken will make sections look a little burnt but trust me it will be tender and full of flavour, if any of the onion is in the top layer it will be soft and sweet just like when it is has been roasted.

Baked Moroccan Chicken and Rice (serves 4)
1/4 cup apricot jam
1 1/2 tablespoons Moroccan seasoning
1 garlic clove, crushed
1 tablespoon olive oil
500g chicken breast fillets, trimmed, cut into 3cm pieces
1.5 cups long-grain rice, rinsed
1 brown onion, thinly sliced
1 large tomato, roughly chopped
1 zucchini, sliced
1/2 cup frozen peas and corn
1/2 cup frozen green beans
2.5 cups salt-reduced chicken stock
1 lemon, juiced

004 m chick 1
Preheat oven to 220°C. Combine jam, seasoning, garlic and oil in a bowl. Add chicken and stir to coat. Season with salt. Set aside to marinate.

008 m chick 3

Place rice in a 5cm-deep, 22cm x 26cm (base) baking dish. Top with onion, zucchini, tomato, beans, peas and corn. Pour over stock and 1/4 cup of lemon juice.  Place in oven and cook for 10 minutes.

006 m chick 2

Pull dish out of oven and top with chicken.

011 m chick 4

Bake, uncovered, for 40 minutes or until chicken is cooked through and rice tender. Carve out a big wedge, season with salt and pepper and enjoy!

This is just as good the next day for left overs, just add a little more chicken stock and heat in the microwave.

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