Pomegranate & chicken stew

Serves 4-6

  • 1-2 tbsp olive oil

  • 1 higher-welfare whole chicken, jointed

  • 1 tsp paprika

  • 2 onions, sliced

  • 4 cloves of garlic, finely chopped

  • 1 red chilli, finely sliced

  • 2 tbsp fresh coriander, finely chopped, plus extra for the rice

  • 300 ml tomato passata

  • 4 tbsp pomegranate molasses

  • Approx 200 ml pomegranate juice

  • Boiled rice

  • Pomegranate seeds

Recipe by Andy Harris



You can buy pomegranate molasses in large supermarkets, delis or Middle Eastern shops – or make your own by simmering pomegranate juice until thick and sticky.




1. Heat the oil in a casserole over a medium heat. Season the chicken with salt, pepper and paprika, then brown in the hot oil for 7–8 minutes. Remove the pieces to a plate and set aside.



2. In the same pan, add another splash of oil with the onions. Stir well, being sure to catch the sticky bits at the bottom of the pan. Cook slowly for 15 minutes, till onions are soft, adding the garlic, chilli and the coriander for the last 5 minutes. Stir in the passata, molasses and pomegranate juice, season well, then bring to the boil.



3. Return the chicken with any juices to the pan, cover and lower heat. Simmer for 30 minutes, until the chicken is cooked and the sauce has thickened, checking often that it's not sticking. Toss the rice with the extra coriander, then place the chicken on top and scatter with pomegranate seeds.

Nutritional Information

Pomegranate & chicken stew

A rich, sweet & delicious meal

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It might sound like a strange ingredient, but the pomegranate brings a tomato and chicken stew to life.
Serves 4-6
1h
Not too tricky
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Method

Recipe by Andy Harris

You can buy pomegranate molasses in large supermarkets, delis or Middle Eastern shops – or make your own by simmering pomegranate juice until thick and sticky.


1. Heat the oil in a casserole over a medium heat. Season the chicken with salt, pepper and paprika, then brown in the hot oil for 7–8 minutes. Remove the pieces to a plate and set aside.

2. In the same pan, add another splash of oil with the onions. Stir well, being sure to catch the sticky bits at the bottom of the pan. Cook slowly for 15 minutes, till onions are soft, adding the garlic, chilli and the coriander for the last 5 minutes. Stir in the passata, molasses and pomegranate juice, season well, then bring to the boil.

3. Return the chicken with any juices to the pan, cover and lower heat. Simmer for 30 minutes, until the chicken is cooked and the sauce has thickened, checking often that it's not sticking. Toss the rice with the extra coriander, then place the chicken on top and scatter with pomegranate seeds.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 479
    24%
  • Carbs 35.6g
    14%
  • Sugar 28.9g 32%
  • Fat 16g 23%
  • Saturates 3.9g 20%
  • Protein 48.2g 107%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1-2 tbsp olive oil

  • 1 higher-welfare whole chicken, jointed

  • 1 tsp paprika

  • 2 onions, sliced

  • 4 cloves of garlic, finely chopped

  • 1 red chilli, finely sliced

  • 2 tbsp fresh coriander, finely chopped, plus extra for the rice

  • 300 ml tomato passata

  • 4 tbsp pomegranate molasses

  • Approx 200 ml pomegranate juice

  • Boiled rice

  • Pomegranate seeds