Seared chicken with rice recipe

  • Serves 4
  • 20 mins to prepare and 50 mins to cook
  • 405 calories / serving
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Start by cooking the rice; place the rice and boiling water in a large, heavy-based saucepan. Bring to the boil over a moderate heat, then cover with a lid and reduce to a simmer. Simmer for 12-15 minutes, then remove from the heat and reserve to one side, making sure you keep the lid on.

Heat the olive oil in a large frying pan over a moderate heat until hot. Season the chicken breasts, then sear until golden in colour all over. Reduce the heat and continue to cook the chicken breasts, turning occasionally, for 10 minutes.

Add the orange juice, pared zest of 1 orange and the saffron strands to the pan and allow the juice to reduce by three-quarters. Cook for another 5 minutes until the chicken breasts are cooked through with no pink showing and you have a syrup-like sauce.

Fluff the rice with a fork and reheat if necessary. Spoon into a serving dishes and pour over the soy sauce. Sit the chicken breasts on top, spooning the sauce on top of them. Serve immediately.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home and view the full Food safety at home video.

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  • Ingredients

  • 50ml olive oil
  • 4 large skinless chicken breasts
  • juice of 2 oranges
  • pared zest of 1 orange
  • 100ml light soy sauce
  • 200ml basmati rice, rinsed in several changes of cold water, then drained
  • 400ml boiling water
  • a few saffron strands
  • pepper
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  • Energy 1713kj 405kcal 20%
  • Fat 7.4g 11%
  • Saturates 1.3g 7%
  • Sugars 4.1g 5%
  • Salt 4.8g 79%

of the reference intake
Carbohydrate 46.3g Protein 41.1g Fibre 0.7g

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