A super healthy, one-pan, high-protein banger is on the table in under 30 minutes. What’s not to love?
Crispy Chicken, Brown Rice, Chickpeas & Tzatziki
4.5
0
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30 mins cook
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Serves
2
Courgette
Red Onion
Bone-In Skin-On Chicken Thigh
Fresh Parsley
Lemon Wedge
FOR THE TZATZIKI:
Cucumber
5% Fat Greek Yoghurt
Fresh Dill
Garlic Clove
Lemon
FOR THE RICE AND CHICKPEAS:
Cooked Brown Rice
Drained Cooked Chickpeas
Garlic Clove
Smoked Paprika
Ground Cumin
Ground Coriander
MSG (optional)
Serves
2
Courgette
Red Onion
Bone-In Skin-On Chicken Thigh
Fresh Parsley
Lemon Wedge
FOR THE TZATZIKI:
Cucumber
5% Fat Greek Yoghurt
Fresh Dill
Garlic Clove
Lemon
FOR THE RICE AND CHICKPEAS:
Cooked Brown Rice
Drained Cooked Chickpeas
Garlic Clove
Smoked Paprika
Ground Cumin
Ground Coriander
MSG (optional)
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Press GO to start step-by-step mode and keep your screen awake as you cook.
Step 1.
Place the chicken thighs skin-side down on a chopping board. Run a knife along each side of the bone to expose the bone. Using scissors, cut underneath the bone to remove it. Repeat with the remaining chicken thighs.
Step 2.
Cut the courgette in half lengthways and then into half moons. Cut the red onion into large chunks.
Step 3.
Add the chicken, skin side down into a cold, large frying pan and set it over a medium heat. Cook for 10-15 mins until the chicken skin is golden brown.
Step 4.
While the chicken is cooking, make the tzatziki. Grate the cucumber into a bowl and season with salt. Set aside for 5 mins then squeeze out the excess water. Meanwhile, chop the dill then add to the squeezed cucumber along with the yoghurt, the zest of the lemon and the juice of ½ the lemon. Grate in the garlic. Mix well to combine then season to taste with salt. Set aside.
Step 5.
When the chicken skin is golden brown and crispy, flip the chicken thighs and cook for a further 2 mins. Remove them from the pan and set aside.
Step 6.
Add the red onion, courgette and spices to the pan. Grate in the garlic then cook over a medium heat until soft. (If anything catches on the bottom of the pan, just add a little water and scrape it up). Add the drained chickpeas and cooked rice to the pan. Cook over a medium heat for 2-3 mins until everything has come together. Season with salt, pepper and MSG.
Step 7.
Meanwhile, pick the parsley leaves and cut the chicken into thick slices.
Step 8.
To serve, divide the rice between Tupperware containers then top with the chicken and tzatziki. Sprinkle over the parsley and finish with a lemon wedge. Pop in the fridge until needed.
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