Chicken, rice and vegetables

Name: Chicken, rice and vegetables
Total time: 30 min
Yield: 2
Ingredients: 2 chicken breasts (cut into bite-sized pieces); 150 g white rice (such as basmati); 1 onion (peeled and diced); 1 carrot (peeled and diced); 1 courgette (diced); 2 cloves garlic (finely chopped); 2 tbsp olive oil; 1 tsp dried mixed herbs; 400 ml chicken or vegetable stock; salt and black pepper (to taste)

A simple one-pan supper of chicken, rice and vegetables - clean, filling and easy to put together on a low-energy evening. Everything cooks in the same pan, so there is very little washing up.

Serves: 2Time: 30 min

One panProtein-containing

Ingredients

2 servings

2 chicken breasts (cut into bite-sized pieces)
150 g white rice (such as basmati)
1 onion (peeled and diced)
1 carrot (peeled and diced)
1 courgette (diced)
2 cloves garlic (finely chopped)
2 tbsp olive oil
1 tsp dried mixed herbs
400 ml chicken or vegetable stock
salt and black pepper (to taste)

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Method

1Warm 1 tablespoon of the oil in a large pan over a medium heat and cook the chicken for 6 - 8 minutes until browned and cooked through with no pink remaining. Remove and set aside.
2Add the remaining oil to the same pan and soften the onion, carrot and garlic for 4 - 5 minutes.
3Stir in the rice and dried herbs, then pour in the stock. Bring to a simmer, cover and cook for 12 - 15 minutes until the rice is tender and the liquid absorbed, adding the courgette for the final 6 minutes.
4Return the chicken to the pan and stir through to warm. Season to taste and serve.

Make it your own: swap in whatever vegetables you have - frozen peas, sweetcorn or broccoli all work well.

Fatigue days: a bag of frozen diced vegetables saves all the chopping.

Thyroid-aware, not thyroid-curing. These recipes are general ideas, not a treatment or a diet plan, and nothing here constitutes medical or dietary advice. If you have specific dietary needs, speak to your clinician or a registered dietitian.