Chicken and okra brown rice bowl

Ingredients

For 2 portions. Tick items as you go — nothing is changed for anyone else.

• 300 g skinless chicken breast or thigh, cut into pieces
• 250 g okra, washed and sliced
• 160 g brown rice
• 3 medium tomatoes, washed and blended
• 1 medium onion, peeled and chopped
• 1 fresh pepper, to taste
• 1 tbsp groundnut oil
• 400 ml water

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

1. 1Step 1. Rinse the brown rice and cook in boiling water for 25–30 minutes until tender, then drain.
2. 2Step 2. Heat the oil and cook the onion for 4 minutes, then add the chicken and brown on all sides.
3. 3Step 3. Add the blended tomato and pepper with 200 ml water, and simmer for 15 minutes until the chicken is cooked right through with no pink meat.
4. 4Step 4. Stir in the okra and cook for a further 4–5 minutes so it stays green and slightly firm.
5. 5Step 5. Serve the chicken and okra over the brown rice.

Allergens for your selection

No declarable allergens in the ingredients as currently selected.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.