Chicken and Vegetable Pilaf with Capsicum and Walnut Pistou
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Makes: 4 portions
Preparation Time: 35 mins
Cooking Time: 20 mins
Ingredients
1/2 organic chicken, poached, skin torn into bite sized pieces
1/2 cup dried cannelini beans, soaked overnight in cold water
1 leek, trimmed and sliced into 1cm pieces
1 baby fennel bulb, trimmed, cored and chopped
4 organic tomatoes, chopped
2 red capsicums, sliced into 5 cm pieces
2 cloves garlic, finely chopped
2 Tbsp extra virgin, cold pressed olive oil
1 cup basmati rice
1.5 L (or 6 cups) chicken stock
1 small fresh red chilli, deseeded and finely chopped
1 small bunch thyme (5-6 large sprigs)
1 portion of capsicum and walnut pistou
Method
1. Cooked the drained cannelini beans in simmering water for about 30 minutes, until they are just tender (but not cooked completed).
2. Drain the beans and set aside.
3. Heat the olive oil in a large pot.
4. Cook the leek, fennel and garlic over low heat until they are soft.
5. Add chilli, tomatoes and thyme leaves and cook over high heat until the tomatoes are soft and pulpy.
4. Add the chicken stock and rice and simmer uncovered over medium heat until the rice is just about cooked - for about 10 minutes.
5. Add the beans and cook for a further 5 minutes or until everything is tender.
6. Add the poached chicken pieces and stir through to combine.
7. Add 1/3 of the capsicum and walnut pistou into the pilaf and mix through to combine.
8. Season with salt and simmer for a further 5 minutes.
9. Serve garnished with the thyme leaves and the rest of the capsicum and walnut pistou in a small bowl as extra sauce.
This is a great recipe for the family, but it can be easily served at a dinner party, as it can be prepared earlier and reheated prior to the guests arriving.
Nutrition Information (per serving)
| Amount | % Daily Value |
|
| Calories | 542 | 27.1% |
| Calories from fat | 118 | 21.8% |
| Total fat | 13.2 g | 19.7% |
| Saturated fat | 2.6 g | 12.8% |
| Cholesterol | 116 mg | 38.9% |
| Sodium | 1330 mg | 55.4% |
| Carbohydrate | 52.8 g | 23.5% |
| Dietary fibre | 4.1 g | 13.7% |
| Sugars | 6.7 g | n/a |
| Protein | 51.3 g | 34.2% |
