High proteinHigh carb

One Pan Chicken & Chorizo Rice

Do not stir it once the stock is in. The bottom layer is the best part.

40 min Serves 2 Stove, Frying pan

Per serving

850

kcal

51.1 g

protein

75.8 g

carbs

36.1 g

fat

6 g protein per 100 kcal · 5.4 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • White rice, dry weight150 g
  • Chicken thigh250 g
  • Chorizo80 g
  • Bell pepper (red)120 g
  • Onion100 g
  • Stock cube10 g
  • Olive oil12 g
  • Frozen peas(optional)80 g

Method

  1. 1Brown the chicken and chorizo, then the onion and pepper in the coloured oil.
  2. 2Rice in to coat, then 600ml of hot stock.
  3. 3Simmer uncovered, unstirred, 20 minutes, then rest off the heat for five.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Pork, bacon and chorizo: cook thoroughlyShow

In the UK the advice for pork is simple: cook it thoroughly, with no pink juices.

  1. Cook until the meat is pale all the way through and any juices run clear.
  2. Bacon is done when the fat has turned golden and slightly crisp.
  3. Chorizo sold for cooking is raw inside the skin — fry it until it has released its red oil and is cooked through.
Frozen vegetables need cookingShow

Frozen vegetables and sweetcorn are usually blanched, not fully cooked. After a listeria outbreak linked to frozen sweetcorn, food agencies advise cooking them unless the pack says 'ready to eat'.

  1. Add them straight from frozen — no need to thaw.
  2. Cook until they are piping hot all the way through, even if they are going into a salad (let them cool after).
Cooked rice: cool it fast, eat it within a dayShow

Uncooked rice can carry spores (Bacillus cereus) that survive cooking. If cooked rice sits warm, they wake up and make a toxin that reheating does not destroy. The fix is easy: don't let it sit warm.

  1. Eat it straight away, or cool leftovers quickly — spread it out on a plate or tray so it cools within about an hour.
  2. Then put it in the fridge. Eat it within 24 hours.
  3. Reheat it only once, until it is steaming hot all the way through.
Chicken and turkey: cook it all the way throughShow

Raw poultry often carries campylobacter and salmonella. They are killed by heat, not by washing — so the one rule is: cooked right through, every time.

  1. Do NOT rinse raw chicken under the tap. It does not clean it; it splashes bacteria around your sink, worktop and clothes. Take it straight from the pack to the board or pan.
  2. If it is wet, pat it dry with kitchen paper, bin the paper, then wash your hands.
  3. Check the thickest piece, not the thinnest. Cut into it: there should be no pink meat at all, and the juices should run clear, not pink.
  4. Most reliable: a food thermometer pushed into the thickest part should read at least 75 °C.

Ready when: White all the way through, juices clear, steaming hot — or 75 °C in the thickest part.

Cutting raw chicken into piecesShow

Pieces the same size cook in the same time — which is how you avoid some being dry and others raw.

  1. Use a separate board for raw meat if you have one. Don't rinse the chicken.
  2. Trim off any white stringy bits or fat.
  3. Strips: slice across the breast about 1 cm thick. Cubes: cut strips about 2–2.5 cm wide, then cut across them.
  4. Afterwards, wash the board, knife and your hands in hot soapy water before touching anything else.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.