One-Pot Chicken & Rice Pilaf
This is a delicious, warming, one-pot meal that’s simple to prepare and packed with vibrant Mediterranean vegetables full of immune-boosting vitamin C and antioxidants. Serves 4
Pomegranate seeds are full of vitamin C and numerous plant compounds including ellagic acid, flavonoids and anthocyanidins, known to support the immune system in fighting bacteria and viruses. Their high polyphenol content may also support the growth of your beneficial bacteria, which play an important role in immune health.
Heat the oven to 200C, gas mark 6. Heat 2tbsp oil in a large ovenproof casserole dish and soften a diced red onion with 2 chopped garlic cloves for 3 mins. Add 8 boneless chicken thighs and cook for 3-4 mins until browned all over. Tip in 1 deseeded red pepper cut into strips, 2 courgettes but into slices, 300g easy to cook brown rice and 700ml chicken stock, then bring to the boil. Cover with a lid and bake in the oven for 20 mins, checking halfway and adding more stock if needed. Cook until the chicken is done and the rice is tender. Season to taste, then stir in 30g pomegranate seeds and serve with lemon wedges.
