Lebanese Chicken with Olives & Peppers
A comforting meal which includes chicken breast in a spiced Lebanese broth with chickpeas, peppers, rice and olives.
Pot For One
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Tell Me More
- This pot has only 307 calories and 5.9g of fat
- It cooks from frozen in the microwave in minutes
- It's a complete meal for one, so perfect for lunch or a quick supper
- The dish is garnished with lightly roasted green and red peppers, along with sliced black olives, basmati rice and coriander
- If you are looking to add something extra, flatbreads and a spoonful of natural yoghurt are a classic addition. Coriander and parsley make for a decorative and flavoursome garnish
Other meals under 400 calories:
- All of our Pots for One have less than 400 calories and 14g of fat, without compromising on taste.
- They're ideal for anyone watching their waistline or just looking to eat a bit more healthily.
- We also have lots of other recipes that are under 400 calories listed here, though they are not complete meals like the pots so you may need a side to go with.
How We Make It
Our Chefs begin by marinating chicken breast in garlic, harissa paste, lemon juice and ground coriander for a few hours to give it lots of flavour. The chicken is then roasted through the oven to keep it juicy and tender.
To make the sauce, the Chefs start by simmering a stock of cinnamon sticks, coriander seeds and green cardamom to give an aromatic base to the sauce. They then add chicken stock, vegetable stock, lemon juice and a blend of spices (ginger, turmeric, coriander, cloves & cumin) to give a distinctive Lebanese flavour.
The dish is garnished with lightly roasted green and red peppers, along with sliced black olives, basmati rice and coriander.
Nutrition
| Typical Values | Per 100g | Per Portion |
|---|---|---|
| Energy (kJ) | 416 | 1,290 |
| Energy (cal) | 99 | 307 |
| Protein (g) | 7.3 | 22.5 |
| Carbohydrate (g) | 12.3 | 38.1 |
| of which: sugars (g) | 1.6 | 5 |
| Fat (g) | 1.9 | 5.9 |
| of which are saturates (g) | 0.3 | 1 |
| Fibre (g) | 1.6 | 5 |
| Sodium (g) | 0.3 | 0.94 |
| Salt (g) | 0.75 | 2.35 |
Please Note: The details above are correct as of 28 November 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Ingredients
AT COOK WE USE THE SAME INGREDIENTS YOU WOULD USE AT HOME.
We never put additives or preservatives into our food. We do occasionally use kitchen cupboard ingredients that include some additives in their sub-ingredients (for example Worcestershire Sauce used in our Spaghetti Bolognese, which contains Tamarind Extract).
Cooked Basmati Rice (25%), Water, Chicken (19%), Chickpeas (13%), Green Peppers (4%), Red Peppers (4%), Lemon Juice, Roast Chicken Stock, Vegetable Stock [Celery], Chicken Glace, Cornflour, Black Olives, Demerara Sugar, Harissa Paste with Rose Petals, Garlic, Ground Cumin, Cinnamon, Ground Coriander, Coriander, Rapeseed Oil, Coriander Seeds, Parsley, Cardamom, Smoked Paprika, Ground Cloves, Ground Ginger [Sulphites], Turmeric.
Roast Chicken Stock contains: Roast Chicken, Maltodextrin, Salt, Natural Flavouring, Chicken Fat, Sugar, Lemon Juice (from concentrate), Onion Powder. Chicken Glace contains: Chicken Stock, Maltodextrin, Yeast Extract, Salt, Glucose. Vegetable Stock contains: Partially Reconstituted Vegetables (Onion, Red Bell Pepper, Organic Potato, Asparagus, Artichoke, Celeriac), Maltodextrin, Tomato Puree, Salt, Sugar, Natural Flavouring, Sun Dried Tomato Paste (Sun Dried Tomato, Sunflower Oil, Salt, Natural Flavouring, White Wine Vinegar, Black Pepper), Olive Oil. Harissa Paste with Rose Petals contains: Water, Sunflower Oil, Paprika Flakes, Garlic Puree, Coarse Sea Salt, Ground Cumin, Paprika Oil, Crushed Chilli Flakes, Smoked Paprika, Dried Rose Petals, Citric Acid, Ground Black Pepper, Ground Cinnamon, Ground Coriander, All Spice. Black Olives contain: Olives, Salt. This product is made in our kitchen in Kent using chicken from the UK and EU.
Please Note: The details above are correct as of 28 November 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Cooking/Serving Instructions
These cooking instructions are only a guide. Your appliance may have a personality of its own (or a different power rating). Please adjust accordingly.
Serves 1
*MICROWAVE ONLY*
COOK FROM FROZEN
Microwave:
Defrost Instructions:
Should this product defrost, keep refrigerated and eat within 48 hours. Follow the microwave guidelines but cook for 3 mins, stir, 1min.
Extra Warnings:
Steam may be released when removing film lid. Although every effort has been made to remove all bones, some may remain.
Please Note: The details above are correct as of 28 November 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Allergens
Celery, Sulphites
This product has been made in a kitchen that uses nut ingredients
Please Note: The details above are correct as of 28 November 2018 but as we are constantly improving our recipes it is essential to check the label on the packaging.
