Slimming World Friendly Recipe: One Dish Balsamic Chicken & Rice

Weeknight cooking is one of the biggest challenges I face when following the SW plan.  When I get home from work, I don't want to do much other than sit down and recover from my day!! This means my weeknight cooking requires minimal effort and maximum taste.

This dish is easily make-able in 1 pan or dish. If you don't have an oven proof skillet or pan then you can do the oven part in an oven proof dish.

Extra Easy Syn Value: Syn Free

Healthy Extras: None

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You will need:

4 Skinless Chicken Breasts
2 cloves garlic, chopped
1 onion, diced
1 red bell pepper, deseaded and chopped
2 tbp balsamic vinegar 
50g uncooked long grain rice, rinsed 
1 tin chopped tomatoes
320ml chicken stock (can be made up from cubes)
Salt & Pepper
1 teaspoon dried basil

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Preheat oven to 200°c.

Heat a large, deep ovenproof cast iron skillet/or pan.

Add the chicken and sear for 3-4 mins on medium-high heat. Once sealed, remove the chicken.

Add the garlic and fry. Add the onion and red peppers and fry for about 3 minutes.

Stir in the rice, chopped tomatoes, balsamic vinegar and chicken stock. Season with salt, pepper and the dried basil. Bring to a simmer.

Place chicken over rice. Bring to the boil.

Move the breasts around in the tomato sauce to coat. cover with foil, transfer to preheated oven and allow to bake for about 40 minutes, or until the rice has softened and absorbed the liquid and the chicken is cooked through.

Stir through an extra bit of water to the rice ONLY if needed (if rice hasn't cooked fully).


Syn calculations are all carried out as a paying Slimming World member. I am not a consultant! It is always recommended to check syn values yourself.

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