West African Jollof rice with chicken

1 onion 

Spray oil

2 chicken thigh fillets

½ x 5ml spoon ground ginger 

½ x 5ml spoon cinnamon 

½ x 5ml dried thyme 

¼ x 5ml cayenne pepper 

Black pepper 

150g brown rice 

1 x 400g can chopped tomatoes 

1 x reduced-salt chicken stock cube 

200ml boiling water

1 bay leaf (optional)

Optional  

1 x 15ml spoon parsley – garnish

Chopping board, sharp knife, large saucepan with lid, mixing spoon, fish slice or tongs, small plate, measuring spoons, can opener, measuring jug.

1. Prepare the ingredients on a clean chopping board:

• peel and chop the onion;
• chop the parsley (if using fresh). 

1. Add the spray oil to a large saucepan and gently fry the onions and chicken fillets for 5-6 minutes until the onions are soft and the chicken browned.
2. Remove the chicken and place on a plate.
3. Add the ground ginger, cinnamon, thyme and cayenne pepper to the pan. Season with black pepper. Stir well and cook for 1 minute.
4. Add the rice and stir.
5. Add the canned tomatoes.
6. Crumble in the stock cube and add 200ml boiling water. Stir well.
7. Return the chicken to the pan. 
8. Add the bay leaf, if using.
9. Bring to the boil and then reduce to a simmer.  
10. Cook for 15 minutes until the rice is tender and the chicken cooked.  Add more boiling water if need be.
11. Remove the bay leaf.
12. Garnish with chopped parsley, if using, and serve.

• Vegetarian alternative: Substitute the chicken with a vegetarian alternative. 
• Turn up the flavour: Use ground chilli as an alternative to cayenne pepper.
• Focus on fibre: Use brown rice for added fibre – cook for 20-25 minutes as it will need longer to cook. 
• Reduce food waste: Additional vegetables can be added to the rice mixture such as diced peppers or sliced okra. Use up any leftover vegetables. Try using chopped fresh tomatoes when they are in season.
• Food skills: Check out our food skills videos to help understand the key skills used in this recipe. 

Be ingredient aware!

Check for any food allergy, intolerance, special dietary requirement or religious/cultural reasons for not handling or eating the ingredients in this recipe. 

You may need to modify the recipe accordingly. For example, if following a vegan or vegetarian diet, use a meat alternative. Always check food labels for allergens, and suitability for vegetarians and vegans.

For full guidance and up-to-date information on the 14 allergens, please visit the Food Standards Agency (FSA) website. 
  

Nutritional information

This recipe serves two portions based on portion size guidance for 11-18 year olds , if serving to younger children then they may require a smaller portion and if serving to adults, they may require a bit more. 

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for other recipes?