One pot spicy chicken and rice

Serves 4

5 1/2 points per serve

Spray oil

4 skinless chicken thighs, diced

1 onion, chopped roughly

1 yellow capsicum, deseeded and chopped roughly

1 zucchini

2 garlic cloves, crushed

1 tsp paprika

pinch of chilli flakes

1 tsp dried rosemary

1 tbsp cajun seasoning

175g basmati rice

230g can of chopped tomatoes

salt and freshly ground pepper

400g can kidey beans, rinsed and drained

Lightly coat a casserole dish with spray and brown the chicken for 4-5 minutes over a high heat. Transfer to a plate. Add the onion, capsicum and zucchini to the casserole and fry for 3 mins.

Stir in garlic, spices, rosemary and rice and fry for 1 minute, then return the chicken to the casserole, add tomatoes and 350ml boiling water.

Season well, bring to a simmer and cover. Reduce the heat to a very low setting and cook for 15 mins. Stir in the kidney beans and cook for a further 5 minutes.

Replace the chicken thighs with 350g of chicken breast to reduce points to 4 1/2 per serving