Mediterranean chicken and rice recipe
 Try this simple chicken and rice dinner that can be on the table in 20 minutes. A high protein and high fibre midweek winner. Each serving provides 651 kcal, 39.2g protein, 73.8g carbohydrate (of which 7.4g sugars), 24.8g fat (of which 6g saturates), 12.2g fibre and 3.23g salt. drizzle extra virgin olive oil2 large chicken thighs, boneless, skin on, at room temperature (see Recipe Tip)1 garlic clove, crushed250g/9oz baby plum or cherry tomatoes, halved1 large roasted red pepper from a jar, sliced1 tsp smoked paprika 400g tin cannellini beans, drained 150ml/5fl oz hot chicken stock, made with stock cube70g/2½oz large pitted green olives, such as nocellara or gordal1 lemon, sliced250g/9oz packet microwave rice (brown or white) drizzle extra virgin olive oil 2 large chicken thighs, boneless, skin on, at room temperature (see Recipe Tip) 1 garlic clove, crushed 250g/9oz baby plum or cherry tomatoes, halved 1 large roasted red pepper from a jar, sliced 1 tsp smoked paprika 400g tin cannellini beans, drained 150ml/5fl oz hot chicken stock, made with stock cube 70g/2½oz large pitted green olives, such as nocellara or gordal 1 lemon, sliced 250g/9oz packet microwave rice (brown or white) Method Heat a large, lidded frying pan over a high heat, then add a drizzle of oil and fry the chicken thighs skin-side down for 2–3 minutes until crisp. Flip the chicken thighs, add the garlic and tomatoes and fry for a further 2–3 minutes. Remove the chicken and set aside.Add the red pepper and smoked paprika and fry for a minute, then add the cannellini beans, stock and olives. Give everything a good stir then return the chicken skin-side up to the pan. Scatter over the lemon slices (if you’re not a big fan of lemon, add fewer slices to the pan) and put the lid on. Cook with the lid on for 10–15 minutes, giving everything a stir every now and then, until the chicken thighs are cooked through.Two minutes before serving, add the rice to the pan and stir with the vegetables to heat through – or if you prefer, heat the rice in the microwave as per the packet instruction. Serve the rice on plates with the chicken on top. Heat a large, lidded frying pan over a high heat, then add a drizzle of oil and fry the chicken thighs skin-side down for 2–3 minutes until crisp. Heat a large, lidded frying pan over a high heat, then add a drizzle of oil and fry the chicken thighs skin-side down for 2–3 minutes until crisp. Flip the chicken thighs, add the garlic and tomatoes and fry for a further 2–3 minutes. Remove the chicken and set aside. Flip the chicken thighs, add the garlic and tomatoes and fry for a further 2–3 minutes. Remove the chicken and set aside. Add the red pepper and smoked paprika and fry for a minute, then add the cannellini beans, stock and olives. Give everything a good stir then return the chicken skin-side up to the pan. Add the red pepper and smoked paprika and fry for a minute, then add the cannellini beans, stock and olives. Give everything a good stir then return the chicken skin-side up to the pan. Scatter over the lemon slices (if you’re not a big fan of lemon, add fewer slices to the pan) and put the lid on. Cook with the lid on for 10–15 minutes, giving everything a stir every now and then, until the chicken thighs are cooked through. Scatter over the lemon slices (if you’re not a big fan of lemon, add fewer slices to the pan) and put the lid on. Cook with the lid on for 10–15 minutes, giving everything a stir every now and then, until the chicken thighs are cooked through. Two minutes before serving, add the rice to the pan and stir with the vegetables to heat through – or if you prefer, heat the rice in the microwave as per the packet instruction. Two minutes before serving, add the rice to the pan and stir with the vegetables to heat through – or if you prefer, heat the rice in the microwave as per the packet instruction. Serve the rice on plates with the chicken on top. Serve the rice on plates with the chicken on top. Recipe tips If you can’t find skin-on, boneless chicken thighs, this recipe works just as well with skinless, boneless thighs.