A simple tray bake with hints of sweet mustard and citrus is just the thing you need to pick you up at night. We think you’ll love this method of cooking – it packs flavour into every bite!
/ serving 5 people
/ serving 5 people
free range chicken thighs
sweet mustard spice mix(May be presentGluten, Sulphites)
Preheat the oven to 220°C/200°C fan-forced. Bring a full kettle of water to the boil. Place the medium baking dish in the oven to heat up. Cut 1/2 of the lemon into thin slices (optional for adults) and slice the remaining 1/2 into wedges. Peel and finely grate the garlic. Finely chop the brown onion. Finely dice the first zucchini and roughly chop the second zucchini. Dice the broccoli stalk into small 0.5 cm cubes and chop the broccoli head into small florets. Rinse the basmati rice well.
Heat a drizzle of olive oil in a large frying pan over a high heat. Add the lemon slices (if using) and cook for 30 seconds on each side, or until softened. Remove and set aside on a plate. Heat another drizzle of olive oil in the same frying pan over a medium-high heat. Add the garlic and the sweet mustard spice blend and cook for 1 minute, or until fragrant. Add the free-range chicken thigh and cook for 2 minutes on each side, or until browned (the chicken will continue cooking in step 4). Set the chicken aside on the plate with the lemon slices and leave the frying pan on the heat.
Add a drizzle of olive oil to the pan and add the brown onion, the diced zucchini and the broccoli stalk. Cook for 4-5 minutes, or until tender. Crumble in the chicken stock cubes and add the boiling water (check the ingredients list for the amount) and the basmati rice. Season with a pinch of salt and pepper and stir to combine. Bring to the boil, then reduce the heat to low and simmer for 3 minutes. Remove from the heat and transfer the contents of the pan to the preheated baking dish. Place the chicken and the lemon slices (if using) on top of the rice and cover with foil.
Place the covered baking dish into the oven and bake for 25-30 minutes, or until the chicken has cooked through and the rice is soft. TIP: If the rice is still a little undercooked, add a splash of water, mix well and bake for a further 5 minutes.
While the chicken and rice are cooking, place a medium frying pan over a high heat. Add the walnuts and toast, stirring, for 2 minutes, or until browned. Add the butter, zucchini and broccoli to the pan with the walnuts and cook for 4 minutes, or until the vegetables are just tender.
Divide the sweet mustard chicken between plates. Stir the baked rice in the baking dish and divide between plates. Serve the nutty greens and lemon wedges on the side.