High proteinHigh carb

Pressure Cooker Chicken & Rice

Rice and chicken finish together under pressure.

35 min Serves 3 Pressure cooker

Per serving

606

kcal

42 g

protein

62.2 g

carbs

19.6 g

fat

6.9 g protein per 100 kcal · 3.3 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 3 servings.

  • Chicken thigh400 g
  • White rice, dry weight200 g
  • Stock cube15 g
  • Onion100 g
  • Frozen peas100 g
  • Olive oil12 g

Method

  1. 1Brown the thighs on saute, then the onion.
  2. 2Rice, stock and the right water, lid on, eight minutes at pressure.
  3. 3Natural release ten minutes, peas stirred through.

New to cooking? Read this first

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

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.
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.
Cooking riceShow

Two easy ways: boil it like pasta (hardest to get wrong), or the absorption method (fluffier).

  1. Rinse it in a sieve under the cold tap until the water runs mostly clear.
  2. Like pasta: boil in lots of salted water, 10–12 minutes for white rice (brown takes 25–30), tasting until tender, then drain.
  3. Absorption: 1 mug of rice to 1½ mugs of water and a pinch of salt. Boil uncovered until the water drops below the rice and small holes appear, then lid on, lowest heat, 12–15 minutes. Don't lift the lid.
  4. Take it off the heat and leave it covered for 5–10 minutes, then fluff it up with a fork.

Ready when: Each grain is soft all the way through, with no chalky white centre.

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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.