M O RO C C A N - S T Y L E B R A I S E D
CHICKEN THIGHS
Serves 4
Takes 50 mins
900g-1.2kg pack chicken thighs
1 tbsp ras el hanout
1 tbsp olive oil, plus extra to drizzle
(optional)
¾ vegetable stock pot, made up
to 400ml
240g couscous
1 red onion, very finely sliced
125g baby spinach
100g green olives, sliced
1 lemon, zested and juiced
15g fresh parsley, roughly chopped
Serves 4
Takes 25 mins
1 tbsp vegetable oil
2 garlic cloves, grated
1cm piece ginger, peeled and grated
1 green pepper (or any colour),
deseeded and finely sliced
200g jar red Thai curry paste
450g frozen broccoli florets
4 frozen white fish fillets
¼ vegetable stock pot, made up
to 125ml
400ml tin light coconut milk
240g long-grain rice
15g fresh coriander, roughly
chopped
40g roasted and salted peanuts,
roughly chopped
1 lime, cut into wedges
1 Heat the oil in a large, deep, lidded
frying pan over a medium heat. Fry
the garlic, ginger and pepper for
Ô
5-7 mins until the pepper starts to
soften. Add the curry paste and
cook for 1 min.
2 Add the broccoli and fish, then
pour over the vegetable stock and
coconut milk. Bring to a simmer over
a medium-high heat, then reduce
the heat to medium-low. Cover and
simmer gently for 12-15 mins until
the fish is cooked through and the
broccoli florets are tender. Remove
from the heat, gently flake the fish
in the pan and stir through most of
the coriander. Season lightly.
3 Meanwhile, cook the rice to pack
instructions. Divide between 4 bowls
and spoon over the fish curry.
Scatter with the peanuts and
remaining coriander, and serve with
the lime wedges for squeezing over.
Each serving contains
Energy
2378kJ
565kcal
28%
Fat
Saturates
22g 8g
31% 39%
Sugars
Salt
8g
9%
2.8g
47%
Each serving contains
Ô
T H A I RE D F I S H C U RRY
of the reference intake. See page 105.
Carbohydrate 64g Protein 31g Fibre 9g
This pairs a kick of spice from the curry paste
with a freshness from the coriander and lime
66
1 Sprinkle the chicken thighs with
the ras el hanout and season lightly.
Heat the oil in a large lidded frying
pan over a medium heat and add
the chicken thighs, skin-side down.
Cook for 12-15 mins until the skin is
golden and crisp. Turn the chicken
over and cook for a further 3 mins,
then remove from the pan. Drain
the fat into a bowl and set aside,
then return the chicken to the pan
and pour in 100ml stock around the
chicken. Cover and cook over a
medium-low heat for 30 mins until
tender and cooked through.
2 Meanwhile, put the couscous and
onion in a large heatproof bowl with
2 tbsp of the reserved chicken fat
(discarding the rest). Pour over the
remaining stock. Cover and leave for
5 mins, then fluff up with a fork. Stir
through the spinach, olives and
lemon juice, and most of the zest
and parsley. Season lightly.
3 Divide the couscous between
4 plates and top with the chicken
thighs. Scatter with the remaining
parsley and lemon zest, and drizzle
with a little extra olive oil to serve,
if you like.
Energy
3014kJ
721kcal
36%
Fat
Saturates
40g 12g
57% 62%
Sugars
Salt
5g
5%
2.8g
47%
of the reference intake. See page 105.
Carbohydrate 52g Protein 40g Fibre 6g
