Chicken Drumstick Pilaf (Serves 4)
Ingredients:
2 Tbsp oil
8 chicken drumsticks, skin removed
1 medium onion, chopped
1 1/3 cups brown rice
2 cups water or chicken stock
½ cup reduced-salt/sugar tomato sauce
3 cups mixed frozen mixed vegetables
Method:
- In a large pot heat the oil and brown the drumsticks on all sides
- Remove the drumsticks and add the onion, gently cook until soft
- Add the rice to the pot
- Add the water or stock, tomato sauce and the mixed vegetables, bring to the boil
- Place the drumsticks on top of the rice and cover with a lid or tinfoil
- Turn the heat down to low and cook for approximately 30 minutes or until the rice has absorbed all of the liquid and the chicken is thoroughly cooked
Alternatively:
Use pumpkin, canned tomatoes, silverbeet or spinach
Season with fresh or dried herbs, spices such as cumin, turmeric and curry powder
This meal can be found in the Cheap Eats cook book put out by The Heart Foundation in conjunction with the New Zealand Federation of Family Budgeting Services. You can download a copy here: http://www.heartfoundation.org.nz/healthy-living/healthy-eating/free-healthy-food-cookbooks