Ingredients
1 small onion
Spray oil
½ x 5ml spoon ground ginger
½ x 5ml spoon cinnamon
½ x 5ml dried thyme
¼ x 5ml cayenne pepper
Black pepper
150g easy cook white rice
1 x 400g can chopped tomatoes
1 x reduced salt vegetable stock cube
200ml boiling water
140g meat free ‘chicken style’ pieces
1 bay leaf (optional)
Optional
1 x 15ml spoon parsley – garnish
Equipment
Chopping board, vegetable knife, large (lidded) saucepan, mixing spoon, measuring spoons, can opener, measuring jug.
Method
- Prepare the ingredients:
-peel and chop the onion;
-chop the parsley (if using). - Add the spray oil to a large saucepan and gently fry the onions for 3-4 minutes until the onions are soft.
- Add the ground ginger, cinnamon, thyme and cayenne pepper to the pan. Season with black pepper. Stir well and cook for 1 minute.
- Add the rice and stir.
- Add the canned tomatoes.
- Crumble in the stock cube and add 200ml boiling water. Stir well.
- Add the meat free ‘chicken style’ pieces.
- Add the bay leaf, if using.
- Bring to the boil and then reduce to a simmer. Add more boiling water if need be.
- Cook for 15 minutes until the rice is tender.
- Remove the bay leaf.
- Garnish with chopped parsley, if using, and serve.
Top tips:
- Use ground chilli as an alternative to cayenne pepper.
- Use brown rice for added fibre – cook for 20-25 minutes.
- Add vegetables to the rice mixture such as diced peppers or sliced okra.
- Try using chopped fresh tomatoes when they are in season.
Food skills:

Weigh

Measure

Peel

Cut, Chop, Slice, Dice & Trim

Fry & Sauté

Mix, Stir & Combine

Melt, simmer and boil
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