PENSIONERS' DELIGHT: 1-PAN CHICKEN & SPICY RICE

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Spicy rice with chicken...what could be nicer?

1-pan meal with savoury rice with veg & succulent tender wings
'... the cajun spice was a bit low key but chilli flakes added punch' taster 

The meal is easy, cooked in one pan, and involves only a little chopping.  67 was testing a microwave pack of brown rice but any quick cook, or frozen home-made, rice will do. 

The recipe doubles easily for a family.  If you prefer, replace wings with legs which cost the same as wings, or thighs which cost more.  Or see Tips (below).  

Use any number of veg according to what's in your fridge. 

Cost: ££2'ish

Serves: 2 generously

Ingreds:

5 chicken wings

min 1/2 cup brocolli or other green veg in thumb size pieces
1/4 cup red pepper in medium dice

5-6 white mushrooms thickly sliced (opt)

200'ish gm/7oz microwaveable rice or 3/4 cup cooked rice

1/2 tin chopped tomatoes

water 

1.5 - 2 tsps Cajun seasoning OR 1/4 tsp paprika, 1/2 tsp Dijon mustard, 1/4 tsp chilli flakes, 1/3 tsp thyme
generous pinch of chilli flakes (opt, if needed)

salt & pepper

Method:

1. Heat a large frying pan (with a well-fittiing lid) over high heat
2. Spray base lightly with oil; turn heat down slightly, sear underside of chicken wings without moving until brown...5 mins
3. Turn wings over; cook five mins without moving until golden 
4. Remove wings from pan; pour off all but a teaspoon of oil
5. Add vegetables to pan; stir-fry 2-3 mins (If using broccoli - as in photo --you can air-fry 15 mins until florets are crunchy OR stir-fry)
6. Mix half a tin of chopped tomatoes with half a tin water or  stock; stir in Cajun seasoning, chilli flakes & salt & pepper
7. Add rice to vegetables in pan, stir; pour over tomatoes & liquid 
8. Arrange chicken wings on top of the rice
9. Cover pan; turn heat to med-low; cook 10 mins; the rice will absorb most of the liquid; if not, remove lid and leave on the heat a further few mins
10. Taste; adjust seasoning 
11. Serve from the pan

Comments:

'The Cajun spice added flavour but was a bit low-key; adding chilli flakes upped the ante...in a good way.' Retired writer

Tips: 

• M&S long-dated vacuum packed microwave rice, grains & pulses are 70p for 250gm/9oz but save on cooking time 
• try pork shoulder steaks or if funds allow, rump steak, cut into fingers (reduce frying time for pork & beef to 3-4 mins until brown & slightly crusty)
• if you only have plum tomatoes, squash them with a fork, mixing well with juices

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These recipes  have been developed or adapted by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.