CHICKEN, RICE AND THYME BIRYANI

MAKES 4 SERVINGS HANDS-ON TIME 20 MINUTES TOTAL TIME 45 MINUTES

4 bone-in skin-on chicken thighs

½ tsp salt, divided pinch pepper

1 tsp olive oil

2 onions, thinly sliced

2 cups sodium-reduced chicken broth

1 cup basmati rice, rinsed

1 tbsp finely chopped fresh thyme Sprinkle chicken with ¼ tsp of the salt and the pepper. In Dutch oven or large heavy-bottomed saucepan, heat oil over medium-high heat; cook chicken, turning occasionally, until golden, about 7 minutes. Transfer to plate.

Drain all but 4 tsp fat from pan; cook onions over medium-high heat, stirring, until golden, about 6 minutes. Stir in broth, rice, thyme and remaining ¼ tsp salt, scraping up browned bits; bring to boil.

Arrange chicken, skin side up, over rice mixture. Reduce heat, cover and simmer until liquid is absorbed and chicken is no longer pink inside, about 15 minutes. Remove from heat; let stand, covered, for 10 minutes before serving.

PER SERVING about 468 cal, 26 g pro, 21 g total fat (6 g sat. fat), 42 g carb (2 g dietary fibre, 3 g sugar), 101 mg chol, 681 mg sodium, 370 mg potassium. % RDI: 4% calcium, 12% iron, 5% vit A, 12% vit C, 10% folate. 1¼ cups buttermilk

1 whole chicken (about 1.5 kg) Onion Slaw

1 small red onion, thinly sliced 1 sweet red pepper, thinly sliced 3 tbsp chopped fresh cilantro

¼ cup lemon juice

2 tbsp olive oil

¼ tsp each salt and pepper

Garnish

¼ cup pine nuts, toasted Chimichurri Marinade In food processor, pulse together cilantro, parsley, mint, shallot, garlic, green onions, oregano, jalapeño pepper, salt, pepper and 2 tbsp water until finely chopped. With motor running, add oil in thin steady stream, blending until smooth. Pour mixture into large shallow dish; stir in buttermilk. Set aside.

Using kitchen shears, cut chicken along each side of backbone; remove backbone and save for stock. Turn chicken breast side up; press firmly on breastbone to flatten. Tuck wings behind back. Place chicken in dish with Chimichurri Marinade; turn to evenly coat. Cover with plastic wrap; refrigerate for 2 hours.

Onion Slaw Meanwhile, in bowl, cover red onion with ice water. Let stand for 5 minutes to soften flavour; drain. In separate bowl, combine red onion, red pepper, cilantro, lemon juice, oil, salt and pepper.

Set foil drip pan under 1 rack of 2-burner barbecue or under centre rack of 3-burner barbecue. Heat remaining burner(s) to medium-high heat (about 375°F); grease grill.

Let chicken stand until at room temperature. Remove from marinade and let excess drip back into dish; discard marinade. Place chicken, skin side up, on grill over drip pan; close lid and cook,, turning once, until juices run clear when chicken is pierced and instant-read thermometer inserted in thickest part of thigh reads 165°F, 40 to 50 minutes.

Transfer chicken to cutting board; tent with foil and let rest for 10 minutes before carving. Cut chicken in half; top with Onion Slaw and sprinkle with pine nuts.

PER EACH OF 6 SERVINGS about 684 cal, 56 g pro, 46 g total fat (11 g sat. fat), 11 g carb (2 g dietary fibre, 6 g sugar), 196 mg chol, 1,002 mg sodium, 896 mg potassium. % RDI: 13% calcium, 25% iron, 23% vit A, 58% vit C, 20% folate.