Friday, 30 December 2011

Chicken, Edamame & Ginger Pilaf

I found this recipe in the January issue of BBC Good Food magazine. It is very easy to make and according to the recipe contains 436 kcals per serving. All you need to serve four people is:

2tbsp vegetable oil
1 onion, thinly sliced
thumb-size piece ginger, grated
1 red chilli, deseeded and finely sliced
3 skinless chicken breasts cut into bite sized pieces
250g/9oz basmati rice
600ml/1pt vegetable stock
100g/4oz frozen edamame/soya beans
coriander leaves and fat-free Greek yogurt to serve

The oil, onion, ginger and chilli go into the saucepan with salt and pepper. You cook this for five minutes then add the chicken and rice. Cook for a couple of minutes then add the stock and bring to the boil. Turn the heat down low and then cook for 10 minutes adding the soya beans in the last few minutes. Serve with coriander leaves on top and Greek yogurt on the side.

The magazine describes the soya beans as being full of 'protective isoflavones' (I'd never heard of these) which are heart and hormone friendly.

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