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.