• 1 tbsp olive oil
  • 2 red onions, thinly sliced
  • 1 clove of garlic, crushed
  • 1 tbsp spicy jerk paste
  • 425g diced chicken breast, cut into smaller pieces
  • 2 peppers, deseeded and roughly chopped
  • 390g carton Italian chopped tomatoes with basil and oregano
  • 1 tsp dried mixed herbs
  • 1 tbsp tomato purée
  • 200ml chicken stock, made with 1 stock cube
  • 500g basmati microwave rice
  • 112g spicy Spanish chorizo, sliced into rounds
  • 1 courgette, sliced into rounds
  • 28g fresh flat-leaf parsley, washed and chopped


  1. 1

    Heat the oil in a large frying pan and add the onions and garlic. Cook for 5 minutes. Stir in the jerk paste, chicken pieces and peppers and cook for a further 5 minutes.

  2. 2

    Stir in the tomatoes, mixed herbs, tomato purée and chicken stock. Bring to the boil, then simmer, uncovered, for 5 minutes.

  3. 3

    Microwave the rice according to the instructions on the packet. Add the chorizo, rice, courgette and half the parsley to the pan. Simmer for a further 5 minutes, until the chicken is cooked with no pink remaining. Top with the remaining parsley and serve.

Nutritional Details

Each serving provides
  • Energy 2424kj 579kcal 29%
  • Fat 20.6g 29%
  • Saturates 5.5g 28%
  • Sugars 10.3g 11%
  • Salt 2.2g 37%

% of the Reference Intakes

Typical values per 100g: Energy 368kj/88kcal

Each serving provides

48.1g carbohydrate 5.7g fibre 47.4g protein

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