SLOW-COOKED CHICKEN WITH

BROWN RICE AND AVO­CADO

The Sunday Telegraph (Sydney) - Stellar - - WEEKLY PLANNER -

“To quar­ter a chicken, cut down ei­ther side of the back­bone, re­move the breast­bone, then cut be­tween the thighs and breasts.”

SERVES 4

1 tbs olive oil

1 whole chicken, quar­tered (use kitchen scis­sors or poul­try shears to do this)

1 onion, finely chopped 1 bunch co­rian­der, leaves picked, roots cleaned and finely chopped

4 gar­lic cloves, peeled

1 tsp each dried oregano, ground cumin and dried chilli flakes

1½ tsp smoked pa­prika (pi­men­tón)

2 tbs tomato paste

6 Roma toma­toes, roughly chopped

500ml chicken stock

Steamed brown rice, sliced avo­cado, sliced spring onion and canned tomatil­los (avail­able from select gro­cers), to serve

Heat the oil in a large saucepan over medium-high heat and sea­son chicken with salt. Cook chicken pieces skin-side down for 6 min­utes or un­til skin is golden. Turn and cook for a fur­ther 4 min­utes or un­til golden. Re­move from pan and set aside. Add the onion, co­rian­der root and gar­lic to the same pan and cook, stir­ring, for 5 min­utes or un­til the onion is soft­ened. Add the oregano, cumin, chilli, pa­prika and tomato paste, and cook, stir­ring, for 2 min­utes or un­til fra­grant. Add tomato and stir to com­bine, then add stock and bring to the boil. Re­turn chicken to pan, cover with a lid and re­duce heat to medium-low. Sim­mer, stir­ring oc­ca­sion­ally, for 1 hour 30 min­utes or un­til chicken is very ten­der. Re­move chicken from pan and set aside. In­crease heat to medium and sim­mer the mix­ture, un­cov­ered, for a fur­ther 15 min­utes to thicken. Sea­son. Re­move skin from chicken and shred the meat, dis­card­ing bones. Re­turn chicken to the sauce and stir un­til warmed through. Serve with rice, avo­cado, mixed spring onion and co­rian­der leaves and tomatil­los.

PER SERVE • 76G PRO­TEIN • 5G SAT FAT • 10G CARB • 9G SUG­ARS • 880MG SODIUM • 520 CAL (2175KJ)

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