Chorizo and Spinach Chicken
A really delicious dish rich in flavour thanks to the chorizo, and with lots of other goodness thrown in to counter any processed meat negative vibes.
Ingredients
- 260 g brown rice
- 1 tbsp rapeseed oil
- 2 large red onions (peeled and chopped)
- 70 g chorizo (chopped small)
- 1 large carrot (230g scrubbed and grated)
- 28 cherry tomatoes (or 1 can chopped tomatoes)
- 0.5 tsp basil
- 0.5 tsp oregano
- 0.25 tsp pepper
- 200 g spinach/carvolo nero/kale (torn into pieces)
- 150 g cooked chicken
- 30 g pine nuts
Instructions
- Put the rice on to cook as per the packet instructions (about 25-30 mins).
- Heat the oil and fry the onion for 5 minutes or until softened.
- Add the carrot and chorizo and fry for a couple of minutes before adding the tomatoes, pepper, basil and oregano.
- Leave to simmer until there is around 5 mins until the rice will be cooked. Then add the spinach and chicken to wilt and heat.
- Serve the tomato cause over the rice and sprinkle with pine nuts.
Notes
Prep Tips:
It's probably best to have the onions, chorizo and carrot prepared before you start, then it's just a case of mixing and stirring once you get going.
This works really well with some leftover roast chicken as it has a much nicer texture than chicken cooked in a pan, but if you haven't got any just poach or fry some chicken whilst cooking the rest of the meal and add it in.
Health Tips:
Processed meats like chorizo aren't that good for you, so make them an occasional treat rather than a main staple. Other processed meats include ham, bacon, low quality sausages and smoked fish.
We only need around 200g of meat in a dinner for 4, as opposed to the 400g that is used in most recipes. The rice and veg also contain protein - it's a little high if anything in this meal!
Eco Tips:
Try to use seasonal greens and tomatoes for this meal. Cherry tomatoes should be available from the UK from Jun to Oct. Spinach season is Apr - Oct, so use Kale or Cavolo Nero from Nov-Mar. This reduces the distance the foods have travelled and therefore reduces their carbon footprint (it generally means we eat fresher and more nutritious foods too!)
NUTRITION: Amount and (% RDA)
Calories: 501kcal (25%)Carbohydrates: 66g (22%)Protein: 22g (44%)Fat: 17g (26%)Saturated Fat: 3g (19%)Trans Fat: 1gCholesterol: 39mg (13%)Sodium: 308mg (13%)Potassium: 1019mg (29%)Fiber: 6g (25%)Sugar: 7g (8%)Vitamin A: 8365IU (167%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 7mg (35%)Vitamin B5: 2mg (20%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 48mg (58%)Vitamin E: 3mg (20%)Vitamin K: 258µg (246%)Calcium: 120mg (12%)Copper: 1mg (50%)Folate: 149µg (37%)Iron: 5mg (28%)Manganese: 4mg (200%)Magnesium: 181mg (45%)Phosphorus: 374mg (37%)Selenium: 11µg (16%)Zinc: 3mg (20%)
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