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Spanish chicken & rice

Dig in, zero Syns!

EVERYDAY EASY

Serves 4

Ready in about 1 hour

Low-calorie cooking spray

600g skinless and boneless chicken thighs, cut into large chunks

1 large onion, chopped

3 garlic cloves, crushed

2 large red peppers, deseeded and cut into strips

1 tbsp fresh thyme leaves

200g fine green beans, cut into short lengths

2 tsp smoked paprika

4 tomatoes, roughly chopped

350g dried long-grain rice

½ tsp turmeric

750ml hot chicken stock

400g can artichoke hearts in water, drained and rinsed

1 tbsp chopped flat-leaf parsley, to serve

1 Preheat your oven to 180°C/ fan 160°C/gas 4. Spray a large, flameproof casserole dish with low-calorie cooking spray and place over a medium-high heat. Add the chicken, cook until golden brown all over, then lift out onto a plate.

2 Add the onion, garlic, peppers, thyme and a splash of water. Reduce the heat to low and cook for 10 minutes, or until soft. Meanwhile, boil the beans for 2 minutes, then drain and refresh under cold water.

3 Stir the paprika into the onion mixture and cook for a further minute. Add the beans, tomatoes, rice, turmeric and stock, and season. Bring to a simmer, stirring once to make sure the rice doesn’t stick to the pan. Place the chicken and artichokes on top and gently shake the casserole dish so that they sink into the mixture a little.

4 Cover and bake for 20 minutes, or until the liquid has been absorbed and the rice is tender. Remove from the oven and leave to stand, covered, for 5 minutes. Scatter over the parsley and serve.

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