Easiest ever midweek meals

Get that Friday feeling during the week with healthier twists on takeaway favourites

- ESTHER CLARK

Jerk-style chicken pilaf

SERVES 4 PREP 10 mins

COOK 20 mins EASY

1 tbsp rapeseed oil

1 onion, finely sliced

4 boneless, skinless chicken thighs, cut into thick strips

1-2 tbsp jerk seasoning

1 green chilli, deseeded and sliced (optional)

2 large garlic cloves, crushed

2 x 250g pouches microwave basmati rice, cooked

400g can kidney beans, drained and rinsed

1 lime, zested and juiced, plus wedges to serve

3 spring onions, finely sliced

½ small bunch of coriander, finely chopped

• Heat the oil in a large flameproof casserole dish over a medium-high heat. Add the onion and a pinch of salt and fry for 5-6 mins. Add the chicken and fry for 7-8 mins more. Stir in the jerk seasoning, chilli, if using, and garlic, and cook for 1 min.

• Stir in the rice, beans and lime zest and juice. Cook until heated through. Scatter over the spring onions, coriander and serve with the extra lime wedges.

GOOD TO KNOW

healthy

• low cal

• fibre

• 1 of 5-a-day

• gluten-free

PER SERVING 411 kcals

• fat 11g

• saturates 2g

• carbs 53g

• sugars 4g

• fibre 8g

• protein 22g

• salt 0.8g

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