Healthy Chicken Pilaf

Every January in Ireland, a programme called Operation Transformation takes over Irish television and radio. The concept is simple. Five overweight and generally unhealthy people are selected from thousands of applicants to be “leaders”. They receive personalised menus, workouts and general all round mentoring from a group of experts in a bid to improve their health. The aim is to inspire the nation to take on an altogether healthier lifestyle, get people moving and thinking about the food they eat. Supermarkets, schools and clubs get involved and it is really inspirational. The website is a great resource for lovely, healthy recipes and exercise plans. I have been cooking some of these meals and I think this pilaf is the one I have enjoyed most. Check out the website for more information and inspiration!


Chicken Pilaf


Serves 4, 8 pp per serving

  • 400g raw chicken breast
  • 1 large onion, finely chopped
  • 1 red pepper sliced
  • 1 yellow pepper sliced
  • 500g green beans
  • 700 ml chicken stock
  • 200g basmati rice
  • 150g low fat natural yoghurt
  • 2 galic cloves, crushed
  • 2 tsp mango chutney
  • 2-3 tsp curry powder, depending on preference
  • 1 tsp olive oil
  1. Add 1 tsp olive or rapeseed oil to a wok or large pot and stir fry the onions and chicken on a high heat for 3 minutes. Add the garlic and cook for another couple of minutes.I would put a lid on the saucepan to keep the onions moist.
  2. Add the sliced peppers and stir fry for 1-2 more minutes.
  3. Add the rice, stir and fry the mixture for 2 minutes.
  4. Mix in chicken stock, curry powder and chutney and bring to boil.
  5. Reduce to a low heat, cover and cook for 15 minutes.
  6. Add the green beans and cook for a further 5 minutes or until the rice is cooked to your liking. I like it with a little bite still in it.
  7. Serve with a dollop of natural yogurt on top of each bowl and I like to garnish with some chopped fresh coriander.

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