Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Sweetcorn | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 teaspoon vegetable oil
- 1 medium onion, finely chopped
- 100g closed-cup mushrooms, sliced
- 150g easy-cook long grain white rice
- 300ml reduced-salt vegetable or chicken stock
- 75g frozen peas
- 100g baby sweetcorn, sliced
- 1 teaspoon curry powder
- 1 tomato, chopped
Directions
Heat the oil in a saucepan and fry the onion for 2 to 3 minutes, then add the mushrooms and cook for a further 2 minutes.
Stir in the rice, then add the stock, peas, baby sweetcorn and curry powder. Stir well. Bring to the boil, turn down the heat and simmer for about 15 to 20 minutes, until the rice is tender, adding more water if necessary. Information: Add a pinch of dried chilli flakes or mixed dried herbs to flavour the rice.
Serve the rice in bowls and sprinkle the tomato on top. Information: Add 100g of frozen mixed vegetables instead of the baby sweetcorn.