185.Chicken & Rice Pot Roast Recipe: Low Fat, Low Sugar
To serve four to six
3lb / 1.2 kg roasting chicken
1 tablespoon olive oil
1 chopped onion
8 oz or 225g brown rice
1 red pepper
4 oz or 100g mushrooms
1 tablespoon tomato pureé
1 pint / 550 ml chicken stock
1 bay leaf
2 oz or 50g frozen peas
1 small can sweetcorn
salt and pepper to taste
parsley to garnish
Brush the oil over the chicken and place in a roasting tin on the middle shelf of a hot oven at gas mark 7 425°F 220°C for 20 minutes or until brown.
Remove the chicken and fry the onions in the oil until soft.
Place the rice in a large roasting pot with a lid. Pour the oil, juices and the onion onto the rice and stir to mix well.
Then add the chopped red pepper, mushrooms, tomato pureé, gluten-free chicken stock, seasoning and the bay leaf.
Place the browned chicken in the roasting pot with these ingredients and cover.
Cook in a preheated oven, gas mark 5 375°F 190°C for one hour and fifteen minutes.
Then add the peas and sweetcorn. Stir these into the rice.
Return to the oven and cook for 15 minutes until the chicken is fully cooked.
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